Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – NC FLEX

Strength

2-3 SETS (Weight)

10-12 Barbell Back Squats (Moderate-Myo Reps)*

-Rest 3:00 b/t Sets-

*For Myo-reps, start with an activation set of 8-12 reps to near failure on the barbell back squat. Rest for 15-20 seconds, then perform 3-5 reps for multiple mini-sets until you can no longer complete a set of at least 3 reps. The goal is to complete 3-5 mini “rest-pause” sets after your activation set.

(Score is Weight on Squats)
GOAL: RPE 10 | Week 6 of 6. This is the toughest leg day of the cycle. Push the weight as far as possible for Myo-reps—don’t leave anything on the table. The legs should be shaking after each set, and the goal is to go heavier than in weeks 2 and 4. Final week—time to make it count!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

8-12 Tempo Barbell RDL (30X0)

-Rest 1:30-

12-16 DB Goblet Curtsy Lunge

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

20-30 DB Walking Lunges (Moderate)

-Rest :30-

25 Jumping Squats

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | Focus on form and stability during the RDLs and curtsy lunges. This is your last leg-focused bodybuilding session of the cycle, so aim for more reps or heavier weight. Your legs should feel it by the end of this session, and the jump squats will test your muscular endurance under fatigue.