Tuesday
Announcements
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CrossFit Mettle and Honor – NC FLEX
Functional Strength
Back Squat (6-6-6-6-6*)
*Start Moderate then Build to a Heavy Set of 6. Sets 1 & 2 should feel very doable. Begin the heavy building at Set 3.
(Score is Weight)
FOCUS: Back Squat…rebuilding across the month to a new Heavy 4-Rep.
GOAL: RPE 8-9 | Try to hit your original 4 for 6.
TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.
Bodybuilding
Metcon (Checkmark)
1.) 3 SETS
1:30 Max Reps of DB Goblet Lunges (Heavy)*
*Hold single heavy DB in goblet position. Alt. legs each lunge. If you need to put the DB down, do so but pick it up fast!
-Rest 1:30 b/t Sets-
2.) 3 SETS
1:00 Single DB Glute Bridge-Up (Heavy & Slow)
Immediately Into…
1:00 Top of Glute Bridge Hold (Heavy)
-Rest 1:30 b/t Sets-
3.) 3 SETS*
:30 Push-Up Plank
:30 Elbow Plank
:30 Side Plank L
:30 Side Plank R
:30 Elbow Plank
:30 Push-Up Plank
*Vest Optional…yikes!
-Rest as Needed b/t Sets-
FOCUS: Lower Body
Mixed Conditioning
Metcon (Checkmark)
TABATA TUESDAY
3 SETS*
AMRAP x 4 MINUTES
12/10 Cal Row
10 Box Jumps (Step-Down)
10 Russian KB Swings (Mod)
-Rest 1:00 b/t Sets-