Tuesday

14
Nov

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

Max Reps DB Incline Bench Press (Heavy)

Immediately Into…

Max 3/4 Push-Ups*

Rest :15

1:00 Push-Up Plank

-Rest as Needed b/t Sets-

*No Full ROM. 1″ off the ground to 3/4 press out…fast!
GOAL: RPE 8-9 | Heavy means HEAVY…goal should be to use a weight or tempo that doesn’t allow more than 10-12 reps. Immediately after the heavy incline press, work a short ROM push-up…this is going to burn like a mother! Push-up plank adds to the ultimate pump demanding to hold a lockout press while exhausted.

Bodybuilding

Metcon (No Measure)

3 SETS

10 DB Bent Over Row (Heavy)

15 Pausing Shoulder Shrugs* (Heavy)

*Pause at top for :01 count

-Rest as Needed b/t Sets-

2 SETS

20/20 Single DB Reverse Suitcase Lunges

40 Single DB Curls

-Rest as Needed b/t Sets-

1 SET*

100 Banded Tricep Ext

100 Banded Curls

*Complete 100 ext. then 100 curls. Try to complete in 4 sets or less for each.
GOAL: Try to go right from the BOR into the pausing shrugs…I want grip to be a factor here! Also…no ‘bro-shrugs’ keep them tight, pull the shoulders up and back, pause at the top. In the Lunge/Curl combo, try to go unbroken on each leg right into the curls. Hold the DB on the side of the leg that is moving backward into the lunge. For the 200 rep arm burner, use a band light enough to get at least 30-40 reps in your first set of each.

Mixed Conditioning

Metcon (No Measure)

EMOM x 15-20 MINUTES

:20 SPRINT / :40 OFF

Any Cardio Choice