CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (5 SETS
5 Tempo Front Squat (30X0)
)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Week 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing out of the bottom and absolutely no rushing the tempo. We want to BUILD every week throughout this entire cycle. Next week, you will see a 5×5 again on the front squat. Building STRENGTH is the name of the game this cycle.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10/10 DB Split Squat (Heavy)

-Rest 1:30-

12 Hamstring Curl on Rower

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12/12 Landmine Single-Leg Deadlift (Heavy)

-Rest 2:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

Max Set Hanging Knee Raises

-Rest 1:30-

12-15 Reverse Crunches

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Legs, legs, legs to cap off a strong week of training. Remember to go HEAVY on the landmine deadlift and really lean into the landmine to take balance out of the equation.