CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-10 Tempo Goblet Squats (31X1)

-Rest 1:00-

10-12 Dumbbell Romanian Deadlifts (3111)

-Rest 2:00 b/t Sets-

(Score is Weight on Squats)
GOAL: RPE 6 | DELOAD WEEK. Focus on control and quality. Keep loads moderate and prioritize smooth, controlled movement. This week will have more of a full-body split with moderate volume and moderate intensity. There will be lower body movements programmed in the STRENGTH section and then a chance to get an upper body pump in the BODYBUILDING section. Get ready for a BIG volume and hypertrophy cycle starting next week!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10-12 Incline Dumbbell Bench Press (Moderate)

-Rest 1:00 b/t Sets-

12-15 Dumbbell Flys (Light-Moderate)

-Rest 2:00 b/t Sets-

2.) EMOM x 12 MINUTES

MIN 1 – Max Set Push-Ups (Controlled)

MIN 2 – 8-10 Seated Dumbbell Overhead Press (Moderate)

MIN 3 – 12-15 Dumbbell Lateral Raises (Light)

(No Measure)
Goal: RPE 6 | Push for quality over quantity. Feel the muscles working without overloading.