CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (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

16-20 Heels Elevated DB Goblet Squats (Moderate)

-Rest :30-

20-25 Jumping Squats

-Rest 2:00 b/t Sets-

(Score is Weight)

2.) 3-4 SETS

Max Set Chin-ups (Minimum 8)

-Rest 1:00-

8-12 Arnold Press (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

12-16 Incline DB Curl (Moderate)

-Rest 1:00-

12-16 Inverted Skull Crushers

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Legs, push/pulls, and arms! A little bit of everything for a powerful, full-body hit. If you cannot get 8 chin-ups on the max set, take :15 of rest and then keep chipping away until you get 8 reps.