CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (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 take a big breath and BRACE before each heavy rep!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy)

-Rest :30-

8-12 DB Skull Crusher (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight on Floor Press)

2.) 3-4 SETS

16-20 DB Alternating Gorilla Row (Moderate)

-Rest 1:00-

12-16 Alternating Reverse Zercher Lunges (Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-16 SLOW Reverse Crunches

-Rest :30-

25 Weighted Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | The 1+1/4 twist press has become a favorite for me. Don’t be afraid to go a little lighter and really focus on the stretch portion of each rep. That is where the magic happens. Also—the Zercher lunges are incredibly uncomfortable. That’s the point. Stay with it!