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 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. Remember to pull the rib cage down, squeeze the glutes, and don’t lean back on the heavy reps. We want to battle for a nice, upright torso on every rep.

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 | Glutes, baby! Glutes! The first superset is the perfect one-two punch to build killer glutes that look impressive and will carryover to bigger compound lifts like the deadlift and the front squat.