Saturday
Announcements
Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Bench Press (8-8-8-8*)
*Start Moderate then Build to a Heavy Set of 8. Optional superset with 10 Leg Extensions or 10 Hack Squats after every set.
(Score is Weight)
FOCUS: Bench Press…rebuilding across the month to a new Heavy 4-Rep.
GOAL: RPE 6-7 | Mod loading to start and building each set. Your final 8 today should be significantly heavier than your first set of 8. In today’s assignment if you fail the final set at 6 or 7 reps…that’s ok. If you fail at 5 or less, too heavy. If you complete 8 but feel like you could have done 5 more…too light. Find the sweet spot today.
TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.
Bodybuilding
Metcon (Checkmark)
2 SETS FOR QUALITY
15 Renegade Rows (Mod)*
30 Alt. DB Slides
15 DB Up-Downs
30 DB Floor Press
15 DBL DB Sumo Power Clean
:30 Mixed Grip Hold (L-Side Up)**
:30 Mixed Grip Hold (R-Side Up)**
3:00 Cal Bike or Cal Row (Mod-Pace)
-Rest 5:00 b/t Sets-
*1 Rep = DB Push-Up + Row L + Row R
**Mixed Grip is (1) DB Pressed Overhead / (1) DB Held in Front Rack Position.
1 SET QUALITY
75 DB Weighted Sit-Ups (Heavy, Feet Anchored)*
*Break-up as needed to complete the reps. Use a weight that challenges you to complete 15 reps at a time. Try to limit the amount of upper body momentum in the crunch. Think about slowly sitting up and down each rep.
FOCUS: Upper Body / Odd Object
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