CrossFit Mettle and Honor – NC FLEX

Strength

20-16-12 (Weight)

DB Bulgarian Split Squat Right Leg (Moderate)

-Rest 1:00-

DB Bulgarian Split Squat Left Leg (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | High volume split squats here, but we want to ease off on the intensity. Treat this as a burner and a primer for what’s coming up next. Don’t dig your grave just yet—the real work is coming up in the FLEX BODYBUILDING section of today’s session. Keep the shin perpendicular to the ground here to target the glutes over the quads.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 Front Squat (Moderate)

-Rest :30-

10-12 Hamstring Curl on Rower (OR Medicine Ball)

-Rest :30-

16-20 DB Alternating Reverse Lunges (Moderate)

-Rest :30-

12-16 DB RDLs (Moderate)

-Rest :30-

20-30 Jumping Squats

-Rest 4:00 b/t Sets-

2.) 3 SETS

16-20 Landmine Rotations (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | You may notice there is no specific conditioning programmed this cycle. If you hit this lower body GIANT SET the right way, you’ll understand why. Move quickly from one movement to the other and grind to hit the prescribed rep schemes while maintaining form. Goodbye, legs, and good luck keeping the heart rate down. There is your conditioning.