CrossFit Mettle and Honor – NC FLEX

Strength

Deadlift (3 SETS*
8 Library Deadlifts (Heavy)

-Rest 3:00-4:00 b/t Sets- )

*Immediately following your third set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts.

(Score is Weight)

GOAL: RPE 9 | Just some good old-fashioned heavy hinging here. The “library deadlift” means you always show control on the descent so that the weights just kiss the ground on the way down. For the drop set, we want to test our grip as much as our deadlift, so no reverse grip, hook grip, or straps.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Split Stance DB RDL (Moderate)

-Rest 1:00-

10/10 Single KB Offset Reverse Lunge (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 16 Minutes

MIN 1 – 20/15 Cal Bike

MIN 2 – 12 Toes to Bar

MIN 3 – 16 Russian Kettlebell Swings (70/53)

MIN 4 – REST

(No Measure)
GOAL: RPE 9 | Spoiler alert—there is going to be a little bit of a conditioning bias this cycle. We will see this same piece two more times this cycle, with some room to add reps and see how far you can progress. The bike should take you close to the entire minute. The toes to bar and KBS should take :30 to :40 of work.