Wednesday

18
Apr

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7×3-5

Back Squat*

*Heavy loading for all 7 Sets. No pause…but clear depth and full stand at the top.
GOAL: RPE 8-9 | Simplified strength continues this week with some 7×3-5 a low volume and heavy loading…pull-push-squat. We will work 7 sets of 3-5 this week then 9 sets of 1-3 reps next week.

Bodybuilding

Metcon (No Measure)

1.) 5×10

Slow Leg Extension (Heavy)*

*Superset with 30 Heel Elevated Speed Squats (No Weight).

-Rest as Needed b/t Sets-

2.) 3×8/8

Elevated DB Split Squat (Heavy)*

*Front Leg Raised…use (1) or (2) 45lb plates

-Rest as Needed b/t Sets-

3.) 2-3 SETS

2:00 Weight Wall Sit

1:30 Bar Hang**

1:00 Max DB Slides***

*Hold Plate on Lap

**Weighted Optional…Hold DB b/t Legs

***Plank position…slide DB from outside left hand to outside right hand then repeat.
GOAL: Lower Push / Quads. For the static hold portion, the clock is running the entire time. Try to accumulate as much time in the hold as possible. If you need to rest, break the hold but then quickly back into it.

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…