Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3 SETS

10 Alt. Landmine Rotations (Mod)

20 Tempo Push-Ups*

:03 Lower on Each Push-Up

-Rest as Needed b/t Sets-

2.) 3 SETS

20 Alt. DB Snatch (Mod)

10 Tempo Tuck-Ups*

:03 Closing the Tuck of each rep.

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | Full Body / Explosive / Rotational. Combining fast rotation/extension with slowwwww the EFF down. Interesting challenge.

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY*

50 Slow DB Shrugs (AHAP)

100 Band Pull Aparts

75 Single DB Shoulder Press (Heavy)

100 Banded Face Pulls

100 Weighted DB Sit-Ups (Heavy)

100 Banded Upright Row

*Complete in order.

2.) EMOM x 9 MINUTES

MIN 1 – KB Diamond Push-Ups*

MIN 2 – KB Horn Curls (Mod-Light)

MIN 3 – Diamond Grip Plank Hold

*Perform Push-Up with both hands on the ball of the KB.

FOCUS: Shoulders / Bands & Odd Objects / Midline. For the chipper style workout, the banded movements can be performed at speed but the weighted movements must be performed slowly.

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…