CrossFit Mettle and Honor – NC FLEX

Strength

Back Squat (IN ABOUT 15-20 MINUTES…
Build to a 5-Rep Max Back Squat
)

GOAL: RPE 10 | Another big 5RM test to kick off the training phase and the cycle. While there isn’t a specific tempo, make sure not to bounce out of the bottom on any of these reps. We will retest these 5RMs at the end of the full 12-week training phase.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10-12 Dumbbell Romanian Deadlifts (3111)

-Rest 1:00-

16 Alternating Poliquin Step-Ups (Light-Mod)

-Rest 2:00 b/t Sets-

2.) 3 SETS

12-15 Goblet Squats (Moderate Load)

-Rest 1:00-

16-20 Alternating Reverse Lunges (Light-Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | This session primes the posterior chain and quads while improving single-leg stability. Work with a controlled tempo to prepare for the higher lower body volume in Week 2. For now, we are just testing and priming!