Tuesday

31
Oct

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×5

Back Squat (3111, Heavy)*

*Perform 20 Single DB Curls w/ :01 pause at top of each rep after each set.

GOAL: RPE 8-9 | Slow descent on each rep…in addition to the mechanics of the squat, make sure the midline stays solid through each rep. Reset intentionally at the top for all 25 reps.
NCFIT RPE…

10 – Absolute Max Intensity/Loading

8-9 – High to Very High Intensity/Loading

6-7 – Moderate to Moderate-High Intensity/Loading

4-5 – Light to Moderate Intensity/Loading

2-3 – Warm-Up to Light Intensity/Loading

1 – Little to No Intensity/Loading

Bodybuilding

Metcon (No Measure)

3 SETS

10/10 DB Low Box Step-Ups (Mod-Heavy)

15 Deficit DB Sumo Deadlift (Mod-Heavy)*

1:30 Wall Sit

1:30 Elbow Plank

*Stand on 4-6″ elevated platform with each foot

*Minimal Rest b/t Movements

-Rest 1:30 b/t Sets-
GOAL: Insane booty burn here. For the Deficit DL, keep torso a little more upright and let the hips sit a little lower (less RDL position, more sumo position). This will spread the impact a little more to the front and back of the body.

Mixed Conditioning

Metcon (No Measure)

FOR QUALITY

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest