Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3×10/10

Elevated Barbell Reverse Lunges*

*Stand on 4-6 inch platform or plate stack with both feet, lunge back for 10 reps on left leg while keeping right foot planted on the plates then switch legs.

-Rest as Needed b/t Sets-

2.) 3×20

DB Seesaw Row (Moderate)*

*Alternate reps for 10 rows on each arm, 20 total.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Single Leg and Upper Pull focus both with a unilateral twist kicking off today. Big day yesterday, no supersets today. Focus on perfect mechanics.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

20 KB Goblet Narrow 3/4 Squat

Immediately Into…

Max Banded Seated Leg Extensions

-Rest as Needed b/t Sets-

2.) 3 SETS

15 Strict Pull-Ups

Immediately Into…

Max Banded Standing Chest Pull

-Rest as Needed b/t Sets-

3.) EMOM x 12 MINUTES

MIN 1 – :45 KB Pullovers*

MIN 2 – :45 KB Horn Curls

MIN 3 – :45 Heel Taps Over KB**

*Perform laying bench, KB starting over chest then extending back over and behind head.

**Perform seated with straight legs. Tap heels on one side KB then pass over KB to opposite side.
GOALS: Upper Pull + Anterior Legs. We do a lot of strict pull-ups in NCFLEX…if you can’t move your own BW through space then adding additional load is a little pointless sometimes. CONTROL THE MOVEMENT WITH STRICT PRECISION! Can you do 15 unbroken? If you need to break, it’s okay. Lower the number to complete in 2 sets.

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

4 SETS*

‘TABATA’

:20 ON / :10 OFF

*T1 – Cardio Choice Sprint

T2 – Double Unders

T3 – Cardio Choice Sprint

T4 – Double Unders

-No Additional Rest b/t Tabatas-