CrossFit Mettle and Honor – NC FLEX

Strength

Back Squat (8 SETS
3 Tempo Back Squats (20X0)
)

-Rest 4:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Take a chance and make a decent jump in weight here from what you used last week. Yes, it is eight sets of heavy squats. Yes, that is a lot. We are getting STRONG HERE, and that is going to take some uncomfortable work. The cycle is almost over—LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12/12 Zercher Reverse Lunges (Moderate-Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-10/8-10 Tempo DB Split Squats (30X0)

-Rest 1:30-

10/10 Hamstring Curls On Medicine Ball (20X0)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 3 SETS

4:00 MAX Cal Bike

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Adjust the two supersets accordingly based on how much you have left in the tank following the FLEX STRENGTH. For the bike intervals, you want to pick a tough but sustainable pace. There shouldn’t be a significant dropoff from set to set.