Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5 SETS

7 “Library” Deadlifts (Heavy)*

-Quick Walking Rest-

10 Box Jumps (Tall Height)**

-Rest as Needed b/t Sets-

*Must be unbroken. Must not slam to the ground. Control the weight the entire time. Start heavy-ish and build each set.

**Two foot take-off and controlled step-down every rep.
GOAL: RPE 8-9 | Push the weight today on the DL…but the bar must gently and quietly touch the ground. This is an extreme control that a lot of athletes lack. For the Jumps, choose a height that challenges you with a two-foot take off. Do not rush these. Make sure you are warm before this session. If needed, start lower on the box and progress up.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 Plate Ground to Overhead

into…

10 Plate Pullovers

into…

5/5 Plate Around the Worlds

into…

10 Slow Plate Curls

into…

Max Plate Gun Hold

-Rest as Needed b/t Sets-

2.) FOR QUALITY

50-40-30-20-10*

Straight Arm Banded Pull-Down

Standing Banded Tricep Push-Down

*50 of each, 40 of each…and so on. Complete in order. Break up sets as needed to complete the numbers.

3.) FOR QUALITY

50 Ab-Wheel or Barbell Rollouts*

*Everytime you break, perform 15 Hollow Rocks
GOAL: Shoulders, Arms (plus sneaky chest & back) with the banded ladder, and brutal ab-work. For the hollow rocks, keep these slow and controlled. Shorted up your body to create a tuck position if you can not rock in the fully extended position.

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.