Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3×8

Deadstop Deadlifts (AHAP)*

*No switch grip, no hook grip.

-Rest as Needed b/t Sets-

2.) 3-5 SETS

Max Reps Bench Press (Athletes Choice)*

*Option to use DB or Barbell. Goal is to use a weight that 12-15 reps is a STRUGGLE every set.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Deadstop means DEADSTOP. Completely stop the momentum then lift. For the Bench Press, we want to push close to failure every set. Make sure you work with a spotter if you are benching with a barbell or end your sets with 1-rep left in the tank.

Bodybuilding

Metcon (No Measure)

1.) EMOM x 10 MINUTES

MIN 1 – :50 DB March*

MIN 2 – :50 Glute Bridge-Ups

*Walking, Staggered Stance RDL

2.) EMOM x 10 MINUTES

MIN 1 – :50 Max Deficit Push-Ups*

MIN 2 – :50 Push-Up Plank

*Set-Up on a deficit that allows for at least 15-20 reps a minute.

3.) EMOM x 10 MINUTES

MIN 1 – :50 Russian KB Swing (Heavy)

MIN 2 – :50 Alt. Banded Woodchoppers
GOAL: Lower Pull + Upper Push Triple EMOM madness. 30 Minutes total work, try to rest only 2:00 between the EMOMs. The DB March is BRUTAL…you can also do these in place without walking as Alternating Staggered RDLs.

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…