Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×5-7

Pausing Back Squat*

*Slow and intentional. Moderate-Heavy loading only. Pause :01 at the top and bottom of each rep.
GOAL: RPE 6-7 — Simplified strength continues this week with some classic 5-bys at moderate-low volume and moderate-heavy loading…pull-push-squat. We will work 7 sets of 3-5 then 9 sets of 1-3 reps in the coming weeks.

Bodybuilding

Metcon (No Measure)

1.) 3×12/12

DB Curtsey Lunge (Mod-Heavy)

-Rest as Needed b/t Sets-

2.) 1 SET FOR QUALITY*

75 Narrow Stance KB Goblet Squat

50 Wide Grip Pull-Ups

25 Heavy KB Kneeling Russian Twist**

*Complete in Order…Not for time.

**L+R = 1-Rep

3.) 3 SETS

15-20 Reverse Hyper (Light-Mod)

or

15-20 Barbell Goodmorning (Light-Mod)

-Rest as Needed b/t Sets-
GOAL: Upper Pull / Lower Push — if you have access to a Reverse Hyper…USE IT. The Rogue / Westside Scout Hyper is great. Make sure you watch a few videos on proper execution. If no Reverse Hyper, stick with the barbell GM…slow with a slight bend in the knees.

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

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…