Wednesday

21
Feb

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

FOR QUALITY*

18-15-12-9-6-3

DB Deadlift (AHAP)

DB Floor Press (AHAP)

Tall Box Jump

*Not for time but try to keep rest between movements to :30 or less. Complete 18 of each, 15 of each and so on until 3 of each.
GOAL: RPE 8-9 | NOT FOR TIME. Think of this as a unique strength structure. On the Tall Box Jump, step down every time and take each jump from a two foot standing start. Weight in this workout should be so heavy that you have to break up the Floor Press in the sets of 18 and 15.

Bodybuilding

Metcon (No Measure)

1.) 3×10/10

Standing Single Arm Landmine Press*

*Can also perform in lunge stance with single DB.

-Rest as Needed b/t Sets-

2.) 3×5/5

Slow DB Turkish Get-Ups (Mod)*

*Start on ground, work all the way up…then return back down in the reverse motion. 1 Rep = Up and Down.

-Rest as Needed b/t Sets-

3.) FOR QUALITY*

50 Weighted Chin-Ups (DB or Vest)

50 Russian Twist (Heavy DB or KB)**

*Break up as needed to complete all 50/50. Complete in any order.

**L+R = 1 Rep
GOAL: Explosive / Twisting / Odd Objects to put an end cap on the first half of the week. We haven’t played with the landmine movements a ton but we will see a few more pop up over the coming weeks and months. You can set it up quite easily with just a barbell (google it!) but also you can replicate it with DBs as well!

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…