Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4×10

‘No Touch’ Sumo Deadlift (Heavy)*

*Double Overhand Grip…no switch grip. Hook Grip is permitted. Super set each set with 15 Very Slow Standing Straight Arm Banded Pulldown or 10 Slow Cable Pulldowns w/ Moderate Weight.
GOAL: RPE 8-9 | As heavy as you can control without using the switch grip. The bar should be burning out of your grip by the final reps of each set.

Bodybuilding

Metcon (No Measure)

1.) 3×10

Leg Extension (Heavy)*

*Superset with 20 KB Goblet Narrow Stance Squats. For an extra pump leg pump in the front, elevate your heels on a slant board or plate.

**If you do not have access to leg extension, you can sub in higher rep banded leg ext (20-30 reps) or heavy narrow stance goblet squat (15-20 reps).

2.) 3 SETS

Max Banded Tricep Push-Down

Immediately Into…

1:00 Push-Down Hold with Tricep Flex

-Rest as Needed b/t Sets-

3.) EMOM x 10 MINUTES

MIN 1 – :45 Perfect Push-Ups

MIN 2 – :45 Slow Tuck-Ups
GOAL: Lower body push to compliment the heavy hinge and pull. The legs are going to be SO JUICY after the extension and goblet squat combo. Finish off the day with a tricep focused bonanza.

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.