Tuesday

18
Sep

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (8-8-8-8*)

*Start Moderate then Build to a Heavy Set of 8. Optional superset of 10 Strict Dips after every set.

(Score is Weight)

FOCUS: Back Squat…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Mod loading to start and building each set. Your final 8 today should be significantly heavier than your first set of 8. In today’s assignment if you fail the final set at 6 or 7 reps…that’s ok. If you fail at 5 or less, too heavy. If you complete 8 but feel like you could have done 5 more…too light. Find the sweet spot today.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

10 DBL DB Pausing RDLs (Mod-Heavy)*

*Pause for :03 Each Rep at the bottom of the lift w/ full tension in the hammies / glutes.

-Rest as Needed b/t Sets-

3 SETS

20 Alt. DBL DB Russian Step-Ups (Mod-Heavy)*

*10 Reps Each Leg, Alternate for 20 Total. Pause for :01 at the Top of Each Rep.

-Rest as Needed b/t Sets-

3 SETS

15 Slow Single DB Goblet Heel-Elevated Squats (Mod-Heavy)

Into…

1:00 Squat Hold (Unweighted)

-Rest as Needed b/t Sets-

FOCUS: Lower Body / Static Holds

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-