Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×5

Tempo Back Squat or Tempo Box Squat (2121)*

Deload week. Mod-Light loading ONLY. Use a weight BS that you can control through the entire ROM of the Tempo*

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’
GOAL: Deload week for Pull / Push / Squat. Use a weight that you can execute against the tempo with perfect mechanics and smoothe, intentional movement.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

15/15 Single DB Bulgarian Split Squat (Mod)

15/15 Staggered Stance DB Goblet Squat (Mod)

-Rest as Needed b/t Sets-

2.) 3 SETS

15 Strict Dips

Immediately Into…

Max Reps Banded Tricep Pushdown

-Rest as Needed b/t Sets-

3.) 2-3 SETS (Optional)

20 Tib Raises

20/20 Heel Elevated Split Squat (No Weight)

into…

2-3 SETS

20 Banded Kneeling Crunches

20 Banded Good Morning

FOCUS: Lower Body (anterior), Triceps, & Midline+Posterior Finisher

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…