Saturday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
3-5 SETS
15 Ring Rows
15 Perfect Diamond Push-Ups
15 Strict T2B
25 Russian KB Swing (AHAP)
-Rest as Needed b/t Sets-
GOAL: RPE 6-7 — Bodyweight and odd object volume. Upper pull / upper push / midline / lower + upper. No rushing through this…this isn’t for time. Feel the full ROM of each movement. You should need to break up all of these sets because of how intentional all the reps are performed.
Bodybuilding
Metcon (No Measure)
1.) 3 SETS
5/5 DB Staggered Stance RDL (Heavy)
Immediately Into…
1:00 Weighted Wall Sit (Heavy)
-Rest as Needed b/t Sets-
2.) 3 SETS
16 Seated Alt. DB Arnold Press (Mod)*
*After completing final rep, grab a single DB across the front rack and perform 15-20 Reps of Seated Single DB Strict Press
-Rest as Needed b/t Sets-
3.) FOR QUALITY
60 Ab-Wheel Rollouts*
*30 Alt. Heel Taps Over Object every time you break.
GOAL: Upper Push / Lower Pull — Lower volume today intentionally. Do not stack tons of additional volume onto today’s work. For the Ab-Wheel rollouts, check out my IG @mdv_fit for a demo of what to do and what not to do with the ab-wheel or the barbell rollout.
Mixed Conditioning
Metcon (No Measure)
WEEKEND WARRIORS
ON A 20:00-40:00 RUNNING CLOCK…
Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*
*Weight Vest Optional…
Beginner — No weight
Intermediate — 20lb Vest or Ruck
Advanced — 50lb Vest or Ruck