CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

12-16 DB RDLS (Heavy)

-Rest :30-

8-12 Sumo Stance DB RDLs (Moderate)

-Rest :30-

20 KB Glute Bridge (Light-Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Heavy RDLs)
GOAL: RPE 9 | The meanest glute pump I’ve ever felt. Make this session count and go heavier than in past weeks if you can. For the DB RDLs, remember that we want to target a really good stretch of the hamstrings.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

16-20 Goblet Curtsy Lunge (Moderate)

-Rest 1:30-

12/12 Glute Dominant Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) EMOM x 16 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 12+ Box Jumps (24/20)

MIN 3 – 8+/8+ Single-arm Russian KBS (53/35)

MIN 4 – REST

(No Measure)
GOAL: RPE 10 | We did this in Week 2 and again in Week 4. The goal this week is to add 1 or 2 additional reps to the box jumps and the single-arm swings. Can you still complete the EMOM? This should have been tough the last time you did it. This week, it should feel even tougher. This is a “light your hair on fire and try to hold on” type of effort.