CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (1.) 3 SETS
5 Deadlifts*)

*Double Overhand & No Hook Grip — USE YOUR GRIP!

-Rest 1:00 b/t Sets-

(Score is Weight)

Deadlift (2.) 5 SETS
5 ‘Library’ Deadlifts*)

*Completely silent touch to the ground, no slamming the bar.

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8 | The first three sets should serve as a primer for the working sets of five. Build on the weight you hit last week. This is week 2 of 6 in building towards a 5RM test on the deadlift.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Goblet Cursty Lunge (Moderate)

-Rest 130-

12 DB RDL (Moderate)

-Rest 1:30 b/t Sets-

2.) 3 SETS

20 DB Walking Lunge Steps (Heavy)

-Rest 1:30-

8/8 Single KB Front Squat (Moderate)

-Rest 1:00-

12 Hamstring Curls on Rower (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Another sneaky one! For the Single KB Front Squat, it is not meant to be held in the goblet position. You want to do 8 reps holding the KB in the front rack with one arm, and then 8 reps with the other arm.

Extra Credit

FOR QUALITY (Checkmark)

30 MINUTES of light aerobic work on the bike or rower. You can also opt for a 30-minute weighted ruck.

(No Measure)