Wednesday

13
Dec

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3-3-3-3-3

“Deadstop” Sumo Deadlift*

*Bar must come to deadstop each rep. Superset each set 20 Controlled Banded Face Pulls immediately into 10 Slow Dips (2121)

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | No extra momentum…none. Heavy, with a hard reset every rep. This hits DIFFERENT. Take your time with the superset movements and the rest b/t sets. For the banded face pulls, perform standing or kneeling, pulling the band horizontally and finish with hands outside shoulders.

Bodybuilding

Metcon (No Measure)

3 SETS

12 Rep of 1+1/2 EZ Bar Curls (Light)

Immediately Into…

1:00 EZ Bar Gun Hold

-Rest as Needed b/t Sets-

3 SETS

8/8 Hammer Curls (Mod-Heavy)

Max Reps Tempo DB Def Push-Ups (1111)

-Rest as Needed b/t Sets-

5 SETS

6 Reps DB Up-Down + Good Morning + Box Step-Over (20)|(Mod-Heavy)*

25 Sit-Ups

*Goal is to use a weight that’s tough to hold onto for all 6 reps (barely). Each single rep = 1 Up-Down + Good Morning + Step Over
GOAL: Upper Body pull with an interesting 5 set complex to complete the week. Biceps should be PUMPED by the end of today’s workout. For the 5-setter, if you want to breathe a little heavier…go for it but you should still be using a weight that challenges your grip.

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.