CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

1.) 3 SETS

5 Double Overhand, No Hookgrip Deadlifts

-Rest 1:00 b/t Sets-

2.) 5 SETS

5 Library Deadlifts

-Rest As Needed-

(Score is Weight)

GOAL: RPE 7 | The first three sets should serve as a primer for the working sets of five. We will build on this throughout this cycle and will end with a 5RM test in six weeks.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Bulgarian Split Squats (Heavy)

-Rest :30-

12 DB Walking Lunge Steps (Moderate)

-Rest :30-

25 Heels Elevated Goblet Squats (Light-Mod)

-Rest 2:00 b/t Sets-

2.) 3 SETS

12 DB RDL (Heavy)

-Rest :30-

25 Russian KB Swing (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | This is a sneaky one. Find the appropriate loading on the goblet squats and the KB swings so that you can just squeeze out 25 reps. It should be a battle.

Extra Credit

FOR QUALITY (Checkmark)

30 MINUTES of light aerobic work on the bike or rower. You can also opt for a 30-minute weighted ruck.

(No Measure)