CrossFit Mettle and Honor – NC FLEX

Strength

Deadlift (IN ABOUT 15-20 MINUTES…
Build to a 5-Rep Max Deadlift)

GOAL: RPE 10 | The final strength test of the week. Warm up thoroughly and focus on bracing and maintaining a neutral spine. Build to a controlled 5-rep max without getting too sloppy.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10-12 Dumbbell Romanian Deadlifts (Moderate)

-Rest 1:00-

12-15 Weighted Step-Ups (Light-Mod)

-Rest 2:00 b/t Sets-

2.) 3 SETS

12-15 Dumbbell Goblet Squats (Moderate Load)

-Rest 1:00-

16/16 Alternating Reverse Lunges (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | End the week with a lower-body hypertrophy session to complement the deadlift test. Tests are done; now we recover and deep dive into some heavy volume over the next 6 weeks!