CrossFit Mettle and Honor – NC FLEX

Strength

Shoulder Press (6-4-2-6-4-2)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then a heavy double that is well short of failure on the final set of the session.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10/10 Single-Leg Landmine RDL (Heavy)

-Rest :30-

12/12 Glute-Dominant DB Step-ups

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-4 SETS

12-16 Neutral Grip DB Bench (Moderate)

-Rest 1:00-

Max Set DB Push-Ups (Minimum 10)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-16 Front Foot Elevated Reverse DB Lunge (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Find something to elevate the front foot on the reverse lunges so that your shin is perpendicular to the ground. This will maximize the stretch of the glutes, which is what we want!