Wednesday

16
May

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7-7-7-7-7

Push Press*

*Start mod-light and build to mod-heavy. :01 Pause overhead with each rep and :02 lower down to the shoulders.

**After each set, perform 7 of your slowest and best Strict Pull-Ups…break up as needed to complete 7 perfect reps.

FOCUS: RPE 6-7 | Upper Push building from mod-light to mod-heavy. The goal is to control the weight overhead and lower slowly each rep…not a reckless crash to shoulders.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 Plate Front Raises

Immediately Into…

5/5 Slow Plate Around the World

Immediately Into…

10 Plate Ground to Overhead

-Rest as Needed b/t Sets-

2.) 3 SETS

30 Banded Overhead Tricep Extension

30 Seated Banded Row

-Rest as Needed b/t Sets-

3.) FOR QUALITY*

100 Kneeling Banded Crunches

100 Standing Banded Press

*Break up as needed to complete all reps. Goal is sets of at least 20 at a time.

FOCUS: Upper Push / Shoulders & Triceps / Bands

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…