CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5 SETS

10/10 DB Staggered Stance Deadlifts (Heavy)

Max Reps DB Bench (Heavy)

-Rest as Needed b/t Sets-
GOAL: Lower Pull + Upper Push | RPE 6-7 — Heavy but not extreme today…use a load that allows you to clear at least 10-12+ reps on the DB bench…if you are in the 20s it’s too light.

Bodybuilding

Metcon (No Measure)

1.) 3×15

Single DB Deficit Sumo RDL (Heavy)*

*Stand on elevated platform

-Rest as Needed b/t Sets-

2.) 3xMax Reps

Prone Banded Hamstring Curl

-Rest as Needed b/t Sets-

3.) 3 SETS

30 Banded Curls

Immediately Into…

:30 Curl Hold w/ Band

Immediately Into…

30 Banded Good Morning

Immediately Into…

:30 Glute Bridge Hold

Immediately Into…

2:00 Plank Hold

-Rest as Needed b/t Sets-
GOAL: Lower Pull | Not TONS of volume today and overall the loading is fairly light today…looking more to tax the muscle with lighter and fast reps vs. loading on a Tuesday.

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

3 SETS

‘DOUBLE REVERSE TABATA’

:20 ON / :40 OFF (8 ROUNDS)

T1 – Cardio Sprint

T2 – Burpees or Up-Downs

T3 – Athlete Choice!!

-Rest 2:00 b/t Tabatas-