Tuesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
3 SETS*
10-12 DB Incline Bench Press (Mod)
10-12 DB Seal Rows (Mod)
*Option to increase weight each set…keep in the moderate range.
-Rest as Needed b/t Sets-
FOCUS: RPE 6-7 | Seal rows are AWESOME but can be a pain to setup…that’s why I don’t program them too often. But I love the chest support coupled with the long ROM row. Take care to setup properly. If you can’t make the setup work…go with a bent over row with weights you can slow down and control.
Bodybuilding
Metcon (No Measure)
1.) 20-15-10-5*
DB Chest Fly
DB Bent Over Reverse Fly
*No rest b/t Sets. Use a Moderate weight for all sets.
2.) 3 SETS
8 Reps of Slow KB Upright Row
8 Reps of Slow KB Overhead Press*
*Hold KB by the ball portion while pressing overhead.
-Rest as Needed b/t Sets-
3) FOR QUALITY (Optional)*
3:00-2:00-1:00
Wall Sit
Glute Bridge Hold
Bar Hang
*3:00 of each then 2:00 of each then 1:00 of each. Running clock the entire time. If need to rest, come out of hold then go back into it.
FOCUS: Upper Push / Pull
Mixed Conditioning
Metcon (No Measure)
TABATA TUESDAY
8 SETS EACH (:20 ON / :10 OFF)
Tabata 1 – Jumping Air Squat
Tabata 2 – Up-Downs
Tabata 3 – Cardio Sprint*
*Any Cardio…
Bike, Run, Row, Ski, Jump Rope