CrossFit Mettle and Honor – NC FLEX

Strength

2-3 SETS (Weight)

6+ Tempo Heels Elevated Back Squat (30X0)

-Rest :10-

18 Front Foot Elevated DB Alternating Lunge (Moderate)

-Rest :10-

25 No Lockout Goblet Squats (Light-Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Back Squat)
GOAL: RPE 9 | Another soul-crushing leg day repeat to wrap up Week 4. You will see this combo once more this cycle. Three sets should be plenty here, but if you have gas left in the tank on the last set, try to battle for 8 reps on the back squat without sacrificing the tempo.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

2:00 Cardio Choice (Moderate, Descending Pace)

-Rest :30-

20 Russian Kettlebell Swings (70/53)

-Rest :30-

1:00 Jump Rope (Easy Pace)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 2 SETS

12 Hanging Knee Raises

-Rest :30-

12 Barbell or Ab Wheel Rollouts

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Just a little bit more conditioning and some core work to round out the day. These are TOUGH weeks of training with a ton of volume, so feel free to adjust this piece accordingly or just sub it out completely for a weighted ruck or an easy 30:00 row/bike. Tomorrow, we rest. 2 more weeks this cycle!