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…