Tuesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
3×8-12
Pausing Bench Press*
*Slow and intentional. Moderate loading only. Pause for :02 on chest.
GOAL: RPE 6-7 | Simplified strength this week with some classic 3-bys at moderate volume and moderate loading…pull-push-squat.
Bodybuilding
Metcon (No Measure)
1.) 3×10
DB Chest Fly (Mod)
-Rest as Needed b/t Sets-
2.) 3xMax Reps
Close Grip DB Floor Press (Mod)
-Rest as Needed b/t Sets-
3.) 3 SETS
20 Alt. Twisting Curls
-Quick Rest-
10/10 Slow Tricep Kickback
-Quick Rest-
30 Med Ball Crunches
-Rest as Needed b/t Sets-
GOAL: Chest & Arms. Close Grip Floor Press is performed with 2 DBs smashed together parallel with all four heads touching. Press directly out over the chest. Remember in April we will see chest/arms and posterior each 2x per week.
Mixed Conditioning
Metcon (No Measure)
TABATA TUESDAY
5 SETS
:20 ON / :10 OFF (8 Rounds)
-Rest 1:00 b/t Sets-
SET 1 – Bike or Row
SET 2 – Push-Ups
SET 3 – Air Squats
SET 4 – Sit-Ups
SET 5 – Bike or Row