Tuesday

20
Mar

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

10×3

Back Squat (AHAP)*

*Superset with 10 Tall Box Jumps after each set. Two foot takeoff and two foot landing. Step down off the box every rep.
GOAL: RPE 8-9 | Heavy AF today. You can choose to build the first 5 sets then hit 5 at your heaviest load OR perform all 10 sets at the same heavy weight. Either way, when you step under the bar you MUST feel it today.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

15/15 Single DB Bulgarian Split Squats (Heavy)*

-Rest at Least 1:00-

20 Single DB Narrow Stance Goblet Squats (Heavy)**

*Hold DB on the same side of the elevated leg.

**Fast reps with 3/4 ROM…focus on the quads.

2.) 3 SETS

25 Single DB Crush Curls (Heavy)

Immediately Into…

Max Reps Single DB Crush Curl (Mod-Light)

3.) EMOM x 12 MINUTES

MIN 1 – :45 Tuck-Ups or Sit-Ups

MIN 2 – :45 Plate Gun Hold

MIN 3 – :45 Push-Up Plank
GOAL: For the Narrow Stance Squats…3/4 ROM…hit full depth BUT only come up about 3/4 of the way up…keeping the tension in the quads the entire time. Think about your quads while you do these…for real…think about your quads getting bigger. For the Crush Curls…you are using 2 different DBs with the same movement.

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

4 SETS

:30 ON / :30 OFF (5 ROUNDS)

Max Effort Bike Sprint

-Rest 2:00 b/t Sets-