Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS*

10 Supinated Barbell Bent Over Rows (Mod)

Max Reps of Strict Pull-Ups

*:01 Pause at top and bottom of each rep. :01 pause at the bottom of each Pull-Up

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | Upper Pull / Horizontal + Vertical Mix / Controlled stops and full engagement. Don’t sell yourself short on the pauses…make these count.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 Reps of 1+1/2 Straight Bar Curls (Mod)

Immediately Into…

1:00 Pull-Up Bar Dead Hang

-Rest as Needed b/t Sets-

2.) 2 SETS FOR QUALITY

30-20-10*

SET 1 – Straight Arm Banded Pull-Down (Standard Grip) + Bar Dip

SET 2 – Narrow Grip Straight Arms Banded Pull-Down + Ring Row

*Perform 30 of each, then 20 of each, then 10 of each…rest 2:00…switch to set 2 movements and complete 30/20/10.

-Rest 2:00 b/t Set 1 & 2-

FOCUS: Pull focused / Biceps / Grip. Notice the difference between where the banded pull-down hits based on where you’re gripping. The sneaky chest pump coming for you in Set 2

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

3 SETS

‘DOUBLE REVERSE TABATA’

:20 ON / :40 OFF (8 ROUNDS)

T1 – Cardio Sprint

T2 – Burpees or Up-Downs

T3 – Athlete Choice!!

-Rest 2:00 b/t Tabatas-