CrossFit Mettle and Honor – NC FLEX

Strength

Back Squat (5 SETS
5 Tempo Back Squats (20X0)

-Rest 4:00 b/t Sets-
)

(Score is Weight)

GOAL: RPE 9 | Week 1 of 6 building to a 3RM on the back squat. This is meant to be a tough effort without getting close to failure. Keep the same weight across for all 5 SETS and expect to build on this in the coming weeks. The tempo is there so that you don’t bounce out of the bottom on these.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12/12 Zercher Reverse Lunges (Moderate-Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-10/8-10 Tempo DB Split Squats (30X0)

-Rest 1:30-

10/10 Hamstring Curls On Medicine Ball (20X0)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 5 SETS

:20 MAX Cal Bike SPRINT

-Rest 2:40 b/t Sets-
GOAL: RPE 9 | The Zercher lunge is a powerful way to work the lower body AND the core. Use a towel, a cushion, or anything else you need to find some comfort in holding the barbell in your arms. Trust me; it is worth the discomfort! For the assault bike sprints, we want a MAX OUT effort. This should be :20 of wanting to rip the pedals and handless off the bike. Then do it FOUR more times.