Tuesday

12
Dec

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

14 Alt. DB Front Foot Elevated Lunges (Mod-Heavy)

21 Feet Elevated Slow Glute Bridge-Ups

-Rest as Needed b/t Sets-

3 SETS

10 Seated DB Arnold Press (Mod-Heavy)

10 DB “”No Push-Up”” Renegade Rows (Mod-Heavy)

-Rest as Needed b/t Sets-

2 SETS

30 DB Shrugs (AHAP)

30 Weighted Sit-Ups (AHAP)*

*Use additional DBs to anchor feet

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Lower posterior focus plus upper push-pull. For the elevated lunge, use 1-2 plates stacked to create a 6 inch lift. In the final part, take the shrugs and sit-ups slow with the heavy weight…feel every rep.

Bodybuilding

Metcon (No Measure)

FOR QUALITY

45 Wide Grip Pull-Ups

35 Double KB Swings (Heavy)*

25 KB Around the World**

20 Reps of Each***

10 Min EMOM of…****

*1 Rep = Russian Swing + Full Swing

**L-ATW+R-ATW = 1 Rep

***20 of Each…

– Diamond Push-Up

– Banded Tricep Overhead Ext.

– Banded Tricep Pull-Down (palms up)

– Banded Tricep Push-Down (pams down)

– Diamond Push-Up

****:40 Plank Into :20 Active Squat Hold
GOAL: Fun chipper style workout focusing mostly on back, shoulders, and triceps. Take your time, don’t get fooled by the format and turn this into a ‘for time’ effort.

Mixed Conditioning

Metcon (No Measure)

EMOM x 15-20 MINUTES

:20 SPRINT / :40 OFF

Any Cardio Choice