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

Back Squat (2-3 SETS
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 4 of 6. Let’s build off your Week 2 numbers—push the limits on weight here. Myo-reps are about pushing past failure, so use this session to challenge how tough you are between the ears. Get ready to leave it all on the bar. Bye-bye legs!

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 | You know the drill by now—focus on control and form with the RDLs and lunges. Try to progress in either reps or weight, especially on those RDLs. This is your chance to build stronger legs while mixing in a bit of conditioning with the jump squats.