Tuesday

28
Aug

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

5 SETS

5 Reps Lunge + Lunge + :03 Squat*

*Start Mod-Light and Build to Mod-Heavy. 1 Rep = Back Rack Lunge Left + 1 Back Rack Lunge Right + 1 Back Squat w/ a :03 lowering phase. No tempo on the lunges.

-Rest as Needed b/t Sets-

FOCUS: Lower Push-Pull Complex

GOAL: RPE 6-7 | Lower body assualt! I love the additional time under tension with this protocol and we are TRIPLING down on the TUT with the :03 lowering phase of each squat. I like thinking about :01 above paralell / :01 slightly above paralell / :01 depth below paralell.

Bodybuilding

Metcon (Checkmark)

1.) 4xMax Reps

Alt. DB Twisting Curl (Mod)*

*Superset with Max Reps of Close Grip Empty Barbell Curl

-Rest as Needed b/t Sets-

2.) 4xMax Reps

DBL DB Rolling Tricep Ext (Light)*

*Superset with Max Reps of Diamond Push-Ups

-Rest as Needed b/t Sets-

3.) FOR QUALITY

50 Weighted Crunches (Heavy)

50/50 Single Band Tricep Extension

50 Slow Banded Curls**

**:01 Pause at the top of each rep.

FOCUS: Bis / Tris / Midline

Mixed Conditioning

Metcon (Checkmark)

TABATA TUESDAY

3 SETS

7:00 EZ Run/Brisk Walk*

*Optional to wear a vest or ruck sack.

-3:00 Stretching b/t Sets-