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