Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×7

Tempo Bench Press (2121)*

*Barbell or DBs, Athlete Choice. Moderate loading with perfect mechanics.

FOCUS: RPE 6-7 | :02 down / :02 up. Keep all sets moderate but option to add/remove weight as needed to nail the tempo. Goal is to feel a deep burn by the 7th rep.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

5-7 DB Pull-Over (AHAP)

Immediately into…

Max Reps Single DB Chest Press

-Rest as Needed b/t Sets-

2.) 3 SETS

8/8 DB Pausing Supported Row (AHAP)*

10 Wide Grip Pull-Ups

*Pause for :01 with DB at top of Row

-Rest as Needed b/t Sets-

3.) FOR QUALITY

30-20-10-20-30

Banded Lat PullDown

Push-Ups

DB Plank Taps*

*L+R = 1-Rep

FOCUS: Upper Push / Pull

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

8 SETS :40 ON / :20 OFF

Max Effort Sprint*

*Any Cardio Choice

-Rest 4:00-

8 SETS :20 ON / :40 OFF

Max Effort Sprint*

*Any Cardio Choice