CrossFit Mettle and Honor – NC FLEX

Functional Strength

1.) 2 SETS (Checkmark)

16 Goblet Squats (Moderate)

-Rest :45-

16 Double DB Walking Lunge Steps (Light-Mod)

-Rest :45 b/t Sets-

Back Squat (2.) 5 SETS 
5 Tempo Back Squats (30X0))

-Rest As Needed b/t Sets-

(Score is Weight on Back Squats)

GOAL: RPE 8 | Pre-exhaust the legs a bit and then continue to build off the weight you hit last week. Same tempo, mechanics, and rep scheme, but just a little bit heavier.

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”” is key on the goblet squats. This should bring back fond memories from Week 1 of the cycle. Enjoy.

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)