Wednesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
3 SETS FOR QUALITY
20-30 Russian KB Swings
7-10/7-10 Uneven Deficit Push-Ups
10-15 Bent Over KB Horn Rows
7-10 Explosive Up-Down Box Jumps
-3:00 EZ Bike b/t Sets-
FOCUS: Athletic / Explosive
TIME: 20min
GOAL: RPE 4-5 | Move with intention between each movement. All movements should be performed unbroken and smoothly. For the uneven KB Push-Ups, one hand is on the ball of the KB the other hand is on the ground…perform 10 on one side then switch for 20 reps total. Explosive on the BBJ means as you stand up from the Up-Down, gather your feet underneath you at hip width and setup for an explosive 2-foot take off and solid 2-foot landing
Bodybuilding
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – Heavy DBL KB Farmer Walk*
MIN 2 – Light & Explosive Slam Balls (Rotational Optional)
MIN 3 – Athlete Choice!**
MIN 4 – REST
*If you’re looking to be a BAMF…DBL KB Front Rack walk…wowwwww though.
**For the Athlete Choice…pull a piece of equipment or movement that you’ve been wanting to incorporate. Keep it light and fun…not meant to be a heavy, taxing minute of work.
FOCUS: Athletic / Explosive
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…