CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (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.) 3-4 SETS

8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy)

-Rest :30-

8-12 DB Skull Crusher (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight on Floor Press)

2.) 3-4 SETS

16-20 DB Alternating Gorilla Row (Moderate)

-Rest 1:00-

12-16 Alternating Reverse Zercher Lunges (Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-16 SLOW Reverse Crunches

-Rest :30-

25 Weighted Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | For the twist press, we want to emphasize the STRETCH portion of the lift. Drive the elbows as far back as you can the bottom of each rep, even if that means using lighter DBs than you are used to. Great session to finish the week! LET’S GO!