CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (10-8-6-15+)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set of 15+. This can be especially tough with a movement like the deadlift. We want quality reps here, even once total exhaustion kicks in and the set becomes a battle. Try to limit any excessive bouncing of the bar.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12-16 Poliquin Step-up (Light)

-Rest 1:00-

12-16 DB RDL (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

16-20 Alternating Top Down DB Bench Press (Moderate)

-Rest 1:00-

16-20 Alternating Top Down DB Gorilla Row (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) EMOM x 8 MINUTES

MIN 1 – Max Reps Reverse Crunch

MIN 2 – 20 Slow Deadbugs

(No Measure)
GOAL: RPE 7 | Cutting back on the volume and intensity of this session as we prep for some 2RM tests next week. Manage your efforts accordingly here. If you feel beat up from the 15+ sets in the FLEX STRENGTH portions this week, I would even sub out the entire BODYBUILDING work today for 45-60 minutes of nice and easy cardio.