CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

12-16 DB RDLS (Heavy)

-Rest :30-

8-12 Sumo Stance DB RDLs (Moderate)

-Rest :30-

20 KB Glute Bridge (Light-Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Heavy RDLs)
GOAL: RPE 9 | Hinge and glutes, baby! Hinge and glutes. There is so much GOOD that comes out of building strong glutes and a bulletproof posterior chain. Really get after this and enjoy the combo and the glute pump. You will be sore.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

16-20 Goblet Curtsy Lunge (Moderate)

-Rest 1:30-

12/12 Glute Dominant Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) EMOM x 16 Minutes

MIN 1 – 20/15 Cal Row

MIN 2 – 12 Box Jumps (24/20)

MIN 3 – 8/8 Single-arm Russian KBS (53/35)

MIN 4 – REST

(No Measure)
GOAL: RPE 9 | A little more glutes and some conditioning to keep you honest. For the glute-dominant step-ups, you want to use the rig for balance and aim to keep a vertical shin throughout the entire movement. For the conditioning piece, you want the row to take the majority of the minute and the box jumps and single-arm swings to take :30 to :40 of work.