CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (6-4-2-6-4-2)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Control the descent on every rep here, even on the heavy double. If you can’t control it, it’s too heavy.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy)

-Rest :30-

8-12 DB Skull Crusher (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight on Floor Press)

2.) 3-4 SETS

16-20 DB Alternating Gorilla Row (Moderate)

-Rest 1:00-

12-16 Alternating Reverse Zercher Lunges (Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-16 SLOW Reverse Crunches

-Rest :30-

25 Weighted Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Following a full-body split means we are training chest, arms, legs, and core AGAIN today. This is intentional, and the volume day-to-day is well within the range that allows for sufficient recovery between sessions. Hit this hard going into our rest day tomorrow! Enjoy.