CrossFit Mettle and Honor – NC FLEX

Strength

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

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. You know the deal by now—the first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. This means the final set should be done with something slightly lighter than what you used for the set of 10. The goal is 15-20 reps on that final set. Refrain from too much bouncing of the barbell on these, as tempting as it might be. Controlled reps make you STRONG! Time under tension is what we want!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 Poliquin Step-up (Light)

-Rest 1:00-

12-16 DB RDL (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-4 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 9 | More push/pull and core to wrap up a strong Week 4 of training! The middle superset burns so good. Remember—the point of those top-down reps is to hold a tight isometric and never give the muscle a chance to relax. Enjoy!