Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

9×1-3

Back Squat*

*Heavy-Very Heavy loading for all 9 Sets. No pause…but clear depth and full stand at top.
GOAL: RPE 8-9 | Final week of simple strength mini-cycle. 9 sets of 1-3 reps at a heavy load. Rest plenty between each set!

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY

50 Empty Barbell 1+1/2 Squats*

50 Empty Barbell Alt Forward Lunges**

50 Empty Barbell Alt Side Lunges**

50 Ab-Wheel Rollouts

*1 Rep = 1 Full Squat + 1/2 Squat

**1 Rep = L+R

2.) 3 SETS

15-20 Leg Extensions (Mod-Light)

-Rest at Least 1:00-

20 DB Narrow Stance Speed Squats (Mod-Light)

*Fast reps with ~3/4 ROM…focus on keeping tension in the Quads.

FOCUS: Lower body (anterior), light loads, volume.

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…