CrossFit Mettle and Honor – NC FLEX

Strength

2-3 SETS (Weight)

6 Tempo Heels Elevated Front Squat (30X0)

-Rest :10-

12 Fast, No-Lockout Back Squat (Moderate)

-Rest :10-

50 Walking Lunge Steps (Light or Bodyweight)

-Rest 3:00 b/t Sets-

(Score is Weight on Front Squat)
GOAL: RPE 9 | 50 walking lunge steps is going to be a grind, but it’s meant to be. We want to move FAST on the Back Squats and come up just short of full hip and knee extension so that we keep tension on the quads the entire time. This one is a doozy to end the week. You will be sore, so adjust accordingly. Enjoy.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

12/12 Glute-Dominant Step-ups (Moderate)

-Rest 1:00-

12 DB RDLs (Moderate-Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12 Hanging Knee Raises

-Rest :30-

12 Barbell or Ab Wheel Rollouts

-Rest :30-

20 Slow, Alternating Dead Bugs

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Just a little bit more legs and core to round out the day and the week. For the glute-dominant steps-ups, keep one foot on the box the entire time and step back with the other foot as far back as you can go. We want a big stretch of the glute and a big squeeze up top for every rep.