Tuesday

3
Jul

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×7

Tempo Front Squat (1111)

*Use the same Moderate weight for all 5 sets. Superset with 25 Banded Lat Pull Down.

FOCUS: Tempo Lower Push / Upper Pull Superset

TIME: 20-25min

GOAL: RPE 6-7 | Tempo for the FS is 1111 which means INTENTIONAL AF every single rep. Perfect mechanics…no slop. Hold the bottom position for :01 and be smooth through the full lift. The Pull Downs should be performed quickly by make sure you and thinking about lat and center back engagement.

Bodybuilding

Metcon (No Measure)

1.) 3xMax Reps

Wide Grip Pull-Up

Immediately Into…

30 Standing Banded Face Pulls*

*Hold Band at Shoulder Height and Shoulder Width

-Rest as Needed b/t Sets-

FOCUS: Back

2.) 3×10

Slow Leg Extensions (Heavy)

FOCUS: Quads

3.) 3 SETS

7/7 Concentration Curls (Mod-Heavy)

10/10 Slow Single Arm Banded Tricep Ext.*

*Standing pulling from chest height down toward your feet and behind your body, use a heavy enough band that 10 is tough on each arm.

FOCUS: Arms

4.) EMOM x 10 MINUTES

MIN 1 – :50 Max Banded Deadbugs

MIN 2 – :25 L Side Plank / :25 Right Side Plank

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

TABATA (8 Sets, :20 On / :10 Off)

Tabata 1 – Air Squats

Tabata 2 – Plate Ground to Overhead

Tabata 3 – Athlete Choice!