Wednesday

27
Jun

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

*PROGRAM NOTE — Going forward…Wednesday’s programming will be focused on more athletic / explosive focused type of work. In planning your week, if you are looking to train 4 days a week in a more bodybuilding fashion…day 1 / day 2 / day 5 / day 6 should be your go-tos. If you are interested incorporating the athletic work, add in day 3 as you see fit. FLEX can be a purely aesthetic based program or it can very easily supplement another type of training. For example, I do 3 days of FLEX a week (1 Upper / 1 Lower / 1 Athletic) to compliment my BJJ practice.

FOR QUALITY*

6-4-2-4-6

1 Clean DL + 1 Hang Power Clean**

15-12-9-12-15

Strict Ring Rows

*Complete 6 Clean DL + Hang Power Clean then 15 Pull-Ups, 4 CDL + HPC then 12 Pull-Ups, and so on. Increase the weight of the CLDL + HPC until the set of 2. Then use the same weight in the set of 4 then 6 that you used in the first half.

**1 Rep is CLDL then PC. Show a distinct pause and reset at the bottom of every rep of HPC. These are not touch and go. This is not for time.

FOCUS: RPE 4-5 | Speed is the name of the game on the HPC but control and position are the name of the game in the CL DL. Use a weight that you can control and really feel the movement. For the Ring Rows, break up as needed to complete the reps as strict as possible. Do not create any momentum in the hips. Position your feet in a place that makes doing 8-10 reps a struggle…none of this unbroken and sloppy nonsense.

Bodybuilding

Metcon (No Measure)

4 SETS FOR QUALITY

2:00 Hard Bike, Row, or Run

Immediately Into…

1:00 Ring FLR

10 Tall Box Jumps

15 DBL DB Power Clean (Mod)*

*Set Up in a wide stance and touch both heads of the DB to the ground each time. Hold for clear :01 pause on the shoulders at the top of each rep. Goal is to be able to do the 15 Reps unbroken but challenging.

-2:00 Walking Rest b/t Sets-

FOCUS: Full Body / Explosive / Rotational

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…