Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×5

Tempo Bench Press or Tempo Incline Bench Press (2121)*

Deload week. Mod-Light loading ONLY. Use a weight BP that you can control through the entire ROM of the Tempo*

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’
GOAL: Deload week for Pull / Push / Squat. Use a weight that you can execute against the tempo with perfect mechanics and smoothe, intentional movement.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 Seated DB Arnold Press (Mod)

10 DB Bent Over Fly (Mod)

-Rest as Needed b/t Sets-

2.) 3 SETS

30 Single DB Bench Press (AHAP)

15 Single DB Pull-Over (AHAP)

-Rest as Needed b/t Sets-

3.) 3 SETS

Max Reps Banded Narrow Pull-Down

20 Wide Grip Push-Ups

30 Banded Pull-Aparts (Light Band)

-Rest as Needed b/t Sets-

FOCUS: Upper Push/Pull + Shoulders

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

2 SETS*

8 SETS EACH (:20 ON / :10 OFF)

Tabata 1 – Double Unders

-Rest 1:00-

Tabata 2 – Up-Downs

*1 SET = 8 sets of Dubs, 1:00 rest, 8 sets of Up-Downs

-Rest 2:00 b/t Sets-