CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8 Library Sumo Deadlift (Moderate)

-Rest 1:00-

12/12 Glute Dominant Step-ups (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Deadlift)

GOAL: RPE 7 | I said we would see the glute-dominant step up more and more this cycle, as I LOVE how well it activates the glutes. So, here we are. The goal of these step-ups is to control the eccentric part of the movement and drive the back leg as far back as you can while keeping the shin that is on the box as vertical as possible. Set up the box near the rig so you can lean on something for balance, and then load the movement with a DB in the other hand.

Bodybuilding

Metcon (Checkmark)

1.) EVERY 4:00 FOR 3 SETS

16 DB Goblet Squat (Light-Mod)

12 Up Downs (Fast)

15/10 Cal Bike Sprint

(No Measure)

-Rest an Additional 10:00 b/t Part 1 & Part 2-

2.) EVERY 4:00 FOR 3 SETS

16 Russian KBS (70/53)

20 Sit-ups (fast)

15/12 Cal Row Sprint

(No Measure)

GOAL: RPE 10 | This is meant to be a set-your-hair-on-fire type of effort. Adjust accordingly to finish the work between 1:30 to 1:45. You should sprint each set like it’s your last. We did this back in Week 3 of this cycle, and now we are swapping the order. Enjoy!