Tuesday

21
Nov

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

FOR QUALITY

18-15-12-9

1+1/2 Back Squats (Mod)

Tall Box Jump*

*Step down each rep

-Rest 1:30 b/t Sets-
GOAL: RPE 6-7 | 1+1/2 reps means…find your full squat, stand up 1/2 way, then back down, they all the way up. Use a weight you can go unbroken with but gets tough around rep 10 every set.

Bodybuilding

Metcon (No Measure)

FOR QUALITY

21-15-9

Wide Grip Pull-Ups

DB Narrow Stance Goblet Squat (Heavy)

-Minimal Rest b/t Sets-

3 SETS

8 DB Twisting Bicep Curl (Heavy)*

Max Banded Curl

*L+R = 1-Rep

-Rest as Needed b/t Sets-

3 SETS

25 Jump Squats (Fast)

1:00 Tuck Hold

-No Additional Rest b/t Sets-
GOAL: Upper Pull / Lower Push bodybuilding…great compliment to yesterday’s session. For the Twisting Curl, stand with DBs at your sides in suitcase position and as you curl, twist the DB so that the heads of the DB face you at the top of the movement.

Mixed Conditioning

Warm-up (No Measure)

FOR QUALITY

Row, Jog, or Walk for 20mins at an easy pace. Outdoors if possible. No intensity.