Saturday

8
Sep

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (10-8-6-4-4-4*)

*Start Moderate and Build to Heavy. Super set each with 10 Heel Elevated Single DB Goblet Squats (Heavy).

FOCUS: Build to Heavy 4 Bench Press (retest at end of Sept). Set of 10 is a warm-up set then move into building.

GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

10 DB Chest Fly (Mod)

Immediately Into…

Max Set Diamond Push-Ups

-Short Rest b/t Sets-

3 SETS

10 Chest Supported DB Reverse Fly (Mod)

Immediately Into…

Max Reps of Seated Wide Grip Banded Pull-Down

-Short Rest b/t Sets-

2 SETS

25 Alt. Russian Twist

50 Crunches

25 Alt. Slow Flutter Kicks

-Short Rest b/t Sets-

NOTE: Upper Body Push-Pull. Part of Sept Focus is EFFICIENCY. Total time for every workout is planned at 60min.

Mixed Conditioning

Metcon (Checkmark)

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