Wednesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Checkmark)
3-4 SETS FOR QUALITY
1:30 EZ Cardio
5/5 DB or KB Turkish Sit-Up*
10 Alt. Landmine Rotations (Light)
5/5 Lunge Stance Landmine Press
10 Strict Burpees**
*From ground, sit-up with the object locked out overhead then lower back to the ground with the object locked out.
**1-Rep = Step Down to Plank, Push-Up, Step Up to Stand.
-Rest 1:30 b/t Sets-
FOCUS: Athletic / Explosive
TIME: 30-40min
GOAL: 4-5 | Use this portion more like an extended warm-up before your 15min EMOM…think about a full, quality, and controlled ROM. Punch the gas in the EMOM.
Bodybuilding
Metcon (Checkmark)
EMOM x 15 MINUTES
MIN 1 – :45 Cardio Sprint
MIN 2 – :45 DBL DB Hang to Overhead (Mod)*
MN 3 – :45 Up-Down + Box Jumps**
*Athlete choice to use the Hang Power Snatch or Hang Clean to Overhead.
**1 Rep = Perform Up-Down then from jump to box with a 2-foot takeoff and landing.
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…