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 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Do not rely on bouncing out of the bottom to hit your numbers. We want controlled, clean reps.

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 | This full-body split is excellent because we can hit muscle groups back-to-back days to accumulate more intensity throughout the week! For the incline DB curl, hold the bottom of each rep for a one-second pause for the extra burn and pump!