CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (4 SETS
8 Tempo Front Squat (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Kicking off this microcycle with tempo 8s on the front squat. This is a LONG TIME under tension, which is a great way to build a rock-solid core. Don’t bite off more than you can chew here. The tempo should dictate the loading—not the other way around. We will test a 3-rep max in six weeks.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

12-16 Landmine Hack Squat (Moderate)

-Rest 1:00

12 Hamstring Curls on Rower

-Rest 1:00 b/t Sets

2.) 2 SETS

16 Alternating Goblet Cossack Squats (Light-Mod)

-Rest 1:00-

8-10 DB RDL (Moderate-Heavy)

-Rest 1:00 b/t Sets-

3.) 2 SETS

8-12 Landmine Squat (Moderate)

-Rest 1:00-

8/8 Staggered Stance DB RDL (Light-Mod)

Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | We are going to have some fun with a few different landmine variations this cycle. The landmine hack squat is performed with your back to the barbell, and the landmine squat is done with your chest facing the barbell.

Extra Credit

EVERY 2:30 FOR 4 SETS (Checkmark)

12-15 Tuck-ups on Rower

25 Abmat Sit-ups

-No Additional Rest b/t Sets-

(No Measure)