CrossFit Mettle and Honor – NC FLEX

Strength

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 10 | It’s cruel that we finish the training week with this, but here we are. The 12+ on the fast, no-lockout back squat means I want you to maintain the same loading you’ve used in past weeks, maintain the speed, maintain the no lockout at the top, but GO FOR BROKE. The first set should be 15 reps minimum. Then, just battle to get anything over 12 for the next two sets. Lock in, and GO FOR IT. Oh yea, and the 50 walking lunge steps are still a thing as well. Let’s build some tree trunks today!

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. It’s been an awesome week and a great cycle so far. One more week to go!