Tuesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
7×3-5
Bench Press*
*Heavy loading for all 7 Sets. TNG is allowed off the chest but no slamming the bar on the sternum.
GOAL: RPE 8-9 | Simplified strength continues this week with some 7×3-5 a low volume and heavy loading…pull-push-squat. We will work 7 sets of 3-5 this week then 9 sets of 1-3 reps next week.
Bodybuilding
Metcon (No Measure)
1.) 3×20
Incline DB Bench Press
-Rest as Needed b/t Sets-
2.) 2 SETS
30/30 Single Arm Banded Chest Fly
30 Short ROM Push-Ups*
*3/4 ROM and FASTTTTT
-Rest as Needed b/t Sets-
3.) 3 SETS
10/10 Plate Around the World
20 Plate Front Raises
30 Alt. Heel Taps Over Standing Plate*
*Each time the heels touch is 1-Rep
-Rest as Needed b/t Sets-
GOAL: Upper Push / Shoulder / Midline. For the single arm Banded Chest Fly…attach band to pull-up rig and stand perpendicular to the bar. With near side hand pull the band down across body squeezing the pec at the end range of motion. Repeat for opposite side.
Mixed Conditioning
Metcon (No Measure)
TABATA TUESDAY
2 SETS
8 ROUNDS (:20 ON / :40 OFF)
Even Rounds – Air Squats
Odd Rounds – Push-Ups
-Rest 1:00 b/t Sets-
*Weight Vest Optional