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…