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…