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CrossFit Mettle and Honor – NC FLEX

Note – THROWBACK WEEK TO 9/12/22

Functional Strength

Back Squat (10-10-10*)

*Start Moderate-Light then Moderate then Moderate-Heavy

FOCUS: Back Squat…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Volume and time under tension. Your final 10 today should be significantly heavier than your 10 last week. Not looking for a 10RM but instead a final set of 10 that challenges you but keeps you probably could have done 12-13 reps without failure.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

20 Alt. DB Reverse Lunges (Mod-Light)

Immediately Into…

20 Box Jumps

-Rest as Needed b/t Sets-

3 SETS

20 DB Toe Elevated RDL (Mod-Light)

Immediately Into…

20 DB Wall ‘Hack’ Squats (Mod-Light)

-Rest as Needed b/t Sets-

FOR QUALITY

100 Tib Raises

100 Calf Raises

NOTE: Lower Body Focus.

Extra Credit

TABATA TUESDAY (Checkmark)

10 SETS

:40 ON / :20 OFF

Max Burpees