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 9 | Week 3 of 6. We are going to see this wave-loading scheme one more time this cycle in Week 5. The goal today is to build to a heavier double than you did in Week 1. Remember to squeeze your glutes and pull your rib cage down on the heavier reps!

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 | The glute-dominant step-up is one of the best ways I’ve found to target the glutes. Make sure you set up something you can use for support so that you can take balance out of the equation.