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 2 of 6. If done right, the Myo reps on the back squat should be the most taxing session of the entire cycle. The math adds up to 30+ reps per set (Activation set PLUS 3-5 mini “rest-pause” sets). Pick your weights accordingly.

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 | Adjust the intensity of the RDLs accordingly, depending on how much you have left in the tank. Emphasize control and form on the curtsy lunges. The jump squats and lunges will add a metabolic conditioning element to the session. Bye, bye legs. Hello gains!