CrossFit Mettle and Honor – NC FLEX

Strength

2-3 SETS (Weight)

6+ Tempo Heels Elevated Front Squat (30X0)

-Rest :10-

12 Fast, No-Lockout Back Squat (Moderate)

-Rest :10-

50 Walking Lunge Steps (Light or Bodyweight)

-Rest 3:00 b/t Sets-

(Score is Weight on Front Squat)
GOAL: RPE 9 | Bringing this BRUTAL combo back from Week 1. And yes, we will see this one more time for Week 5. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did two SETS last time, go for a third. If you did four SETS last time, try to squeeze out an extra rep or two on the front squat. Also—remember that the key on the back squats here is SPEED. Enjoy.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

12/12 Glute-Dominant Step-ups (Moderate)

-Rest 1:00-

12 DB RDLs (Moderate-Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12 Hanging Knee Raises

-Rest :30-

12 Barbell or Ab Wheel Rollouts

-Rest :30-

20 Slow, Alternating Dead Bugs

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | More glutes, more legs, more core. For the glute-dominant step-ups, keep one foot on the box the entire time and step back with the other foot as far back as you can go. We want a big stretch of the glute and a big squeeze up top for every rep. Set up near a rig or squat rack to use for balance on these.