CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

5 Pause Front Squats (22X0)

Rest 2:00

8-12 DB RDL (Heavy)

-Rest 3:00 b/t Sets-

(Score is Weight on Squats)
GOAL: RPE 9 | Week 1 of 6. Yes—two squatting days this week. Use a controlled tempo on the front squats to build strength in the quads and core, focusing on the pause to eliminate momentum and any bounce out of the bottom. Keep DB RDLs heavy with a strong focus on hamstring and glute activation through a full range of motion. You should feel those muscles working hard with every rep.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8 Library Sumo Deadlifts

-Rest 1:30-

10/10 Glute Dominant Step-ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 DB Bulgarian Split Squats (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

15-20 DB Sumo Stance RDL

-Rest :15-

20-30 Jumping Squats

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | For sumo deadlifts, maintain controlled reps to emphasize glute and hamstring engagement. Perform step-ups focusing on the glutes, ensuring a vertical shin throughout the entire rep. Bulgarian split squats should be slow and controlled, targeting the quads and glutes, while the sumo RDL and jumping squat combination maximizes fatigue and metabolic stress in the lower body. It’s a jam-packed session to kick off our new cycle!