CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3×7

Push Press (Light-Mod)*

2.) 3×7

Barbell Bent Over Row (Light-Mod)*

3.) 3×7

Bench Press (Light-Mod)*

*:01 Pause at the Top and Bottom of Each Rep for Each Movement

FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental, and emotional recovery. Not all reset/deload weeks will look like this. The reason I chose to not incude any additional BB this week is to help athletes break from the gym a little easier this time around. Do not add tons of additional volume or intensity this week. Use this week to heal some of the nagging aches and pains. If you want, take a full additional rest day! We will have different looks at reset/deload in the future but this is definitely meant to be a light week…enjoy it!

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 20min Walk Outdoors

or…

2.) 20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEEK

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.