Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS*

8 Barbell Strict Press (Mod-Heavy)

Immediately Into..

8 Push Press with Slow Lower

-Rest as Needed b/t Sets-

*Use the same moderate-heavy weight for all 4 sets. Option to use DBs.
GOAL: RPE 6-7 | Goal here it to get close to burnout on the Strict Press then flow directly into the Push Press adding the hip drive but KEEPING the slow lower. GONNA BURN.

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY

50-40-30-20-10

Alt. DB Suitcase Lunge (Mod)

Single DB Crush Curl (Mod)

2.) 3 SETS

10/10 DB Tricep Kickback (Mod)

Immediately Into…

Max Reps Bench Dips (:01 Pause at Top)

-Rest as Needed b/t Sets

3.) 2 SETS

20 Alt. DB Hammer Curls (Heavy)

30 Ab-Wheel Rollouts

40 Narrow Push-Ups*

50 Crunches

60 Narrow Stance Air Squats**

*Narrow means inside normal hand position, not diamond.

**Narrow means inside normal foot position, not feet together.

-Quick Rest b/t Sets-
GOAL: Abs / Arms / Unilateral Lower for Day 2 this week. For the Chipper-style piece #3…work quickly but not for time. Do not take any long rest between movements or between sets. Try to do the narrow stance squats unbroken.

Mixed Conditioning

Metcon (No Measure)

3-5 SETS

3:00 Moderate Cardio

Immediately Into…

3 ROUNDS

20 Alt. Jumping Lunges

20 Push-Ups