Tuesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
5×5-7
Pausing Bench Press*
*Slow and intentional. Moderate-Heavy loading only. Pause for :02 on chest.
GOAL: RPE 6-7 — Simplified strength continues this week with some classic 5-bys at moderate-low volume and moderate-heavy loading…pull-push-squat. We will work 7 sets of 3-5 then 9 sets of 1-3 reps in the coming weeks.
Bodybuilding
Metcon (No Measure)
1.) 3×10/10
Single Arm DB Bench Press (Mod-Heavy)*
*After both arms, superset with 20 Reps of 3/4 ROM Single DB Bench Press. Hold DBs by with both hands across chest.
-Rest as Needed b/t Sets-
2.) 3 SETS
Max Reps Seated Banded Narrow Grip Pull-Down (:01 Pause at
Immediately Into…
Max Reps Seated Banded Row (:01 pause at chest)
-Rest as Needed b/t Sets-
3.) FOR QUALITY*
60 Perfect & Slow Dips
40 Perfect & Slow EZ Bar Curls (Heavy)
20 Perfect & Slow Strict T2B + Knee Raise**
*Break-up as needed and complete in any order.
**1 Rep = 1 T2B + 1 Hanging Knee Raise
GOAL: Chest & Arms — You shouldn’t be able to do more than 5 reps at a time of the Strict T2B + Knee Raise…make those 20 reps COUNT.
Mixed Conditioning
Metcon (No Measure)
TABATA TUESDAY
15 SETS (:40 ON / :20 OFF)*
SET 1 – Burpees
SET 2 – Double Unders
SET 3 – Deadhang from Bar
-No Additional Rest b/t Sets-
*Complete 5 Sets of each alternating between the 3 for 15 sets total