Saturday

29
Sep

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 (6-6-6-6-6*)

*Start Moderate then Build to a Heavy Set of 6. Sets 1 & 2 should feel very doable. Begin the heavy building at Set 3.

(Score is Weight)

FOCUS: Bench Press…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 8-9 | Try to hit your original 4 for 6.

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

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Plate Ground to Overhead

into…

10 Plate Pullovers

into…

5/5 Plate Around the Worlds

into…

10 Slow Plate Curls

into…

Max Plate Gun Hold

-Rest as Needed b/t Sets-

2.) FOR QUALITY

50-40-30-20-10*

Straight Narrow Grip Banded Pull-Down

Standing Banded Tricep Push-Down

*50 of each, 40 of each…and so on. Complete in order. Break up sets as needed to complete the numbers.

3.) FOR QUALITY

50 Ab-Wheel or Barbell Rollouts*

*Everytime you break, perform 15 Hollow Rocks

FOCUS: Upper Body

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