CrossFit Mettle and Honor – NC FLEX

Functional Strength

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

-Rest As Needed-

(Score is Weight)

GOAL: RPE 10 | Dropping the volume and the tempo, which means it is time to go HEAVY to round out the second to last week of the cycle. Just remember — no bouncing out of the bottom. We want to build to a tough, but solid set of THREE.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Front Foot Elevated DB Lunge (Mod-Heavy)

-Rest 1:00

16-20 No-Lockout Heels Elevated Goblet Squats

-Rest 1:00 b/t Sets-

2.) 2 SETS

8/8 Staggered Stance DB RDL (Mod-Heavy)

-Rest 1:00-

12-16 No-Lockout Heels Elevated Goblet Squats

-Rest 1:00 b/t Sets-

3.) 2 SETS

16 Goblet Cossack Squats (Light-Mod)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Quads, baby! The “no-lockout” goblet squat is here for one last time this cycle. Enjoy and squeeze out a few more reps than in previous weeks!

Extra Credit

EVERY 3:00 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-ups OR Cable Crunches

8-12 Barbell OR Ab Wheel Rollouts

-No Additional Rest b/t Sets-

(No Measure)