CrossFit Mettle and Honor – NC FLEX

Functional Strength

1.) 2 SETS (Checkmark)

10-12 DB RDLs (Moderate)

-Rest :45-

10 Barbell Goodmornings (Light-Mod)

-Rest :45 b/t Sets-

(No Measure)

Sumo Deadlift (2.) 4 SETS
8 Library Sumo Deadlifts)

-Rest 2:30 b/t Sets-

(Score is Weight on Deadlifts)

GOAL: RPE 9 | Pre-exhausting the deadlifts just like last week with some isolated hammy work. Continue to build off of last week’s loading if you can. Same control on every rep, but just a little bit heavier. Even a 5 lbs jump counts. Use straps if you have them.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

8 DB Romanian Deadlift (Mod)

-Rest 1:00

16 Alternating Double DB Box Step Ups (Mod)

-Rest 1:00 b/t Sets-

2.) 2 SETS

8 Seated Barbell Good Mornings (Mod)

-Rest 1:00-

12 Alternating Double DB Box Step Ups (Mod)

-Rest 1:00 b/t Sets-

3.) 2 SETS

16 Alternating Goblet Cossack Squats (Light)

-Rest :10-

1:00 Front Rack Double KB Hold (Mod)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | The same hinge-focused bodybuilding pieces we saw back in Week 2. Enjoy it, go a little heavier, and really focus on the Cossack squats to improve hip and ankle mobility.

Extra Credit

EVERY 2:30 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-Ups OR Cable Crunches

8-12 Strict Toes To Bar (or Knee Raises)

-No Additional Rest b/t Sets-

(No Measure)