Wednesday

14
Feb

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) EMOM x 14 MINUTES

MIN 1 – 5 Tempo ‘No Touch’ Sumo DL (2121)*

MIN 2 – Max Reps DB Bench Press (AHAP)**

*Option to increase weight across the sets or use the same Heavy weight for all 7 intervals.

**1 Attempt per minute at Max Unbroken Reps

2.) 3 SETS

30 Single DB Glute Bridge-Ups (:01 Pause at Top)

15 Perfect Close Grip Push-Ups (:01 Pause at Top)

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | You should really be struggling today…the DL weight should be a nightmare both in overall weight but also in how you’re able to hold it. And the bench press should be AHAP. If you have a spotter, feel free to load up a traditional bench for something you can hit for about 6-8 reps every minute.

Bodybuilding

Metcon (No Measure)

1.) 4 SETS

10/10 DBL DB Bulgarian Split Squats (Mod)

-Quick Rest-

10 Slow DBL DB RDLs

-Rest as Needed b/t Sets-

2.) 1 SET*

Accumulate 3:00 in DBL KB Front Rack Hold

-Rest as Needed-

Accumulate 3:00 in Weighted Wall Sit

-Rest as Needed-

Accumulate 3:00 In Weight Hollow Position

*Choose a weight for each that really pushes you to make it to 1:00. If you break, the clock stops. 3:00 must be earned in each position.
GOAL: Coming for that lower body today! This 4-Set Posterior focused piece will leave you ready for a rest day tomorrow. Go heavy in your functional strength today and feel that burn in the bodybuilding today.

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…