CrossFit Mettle and Honor – NC FLEX
Front Squat (4 SETS
8 Tempo Front Squat (30X0))
-Rest 2:30 b/t Sets-
(Score is Weight)
GOAL: RPE 8 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. If you can, build on your weight from last week.
1.) 2 SETS
8/8 Back Rack Reverse Lunge
20 Reps No-lockout Goblet Squats
-Rest 1:00 b/t Sets-
2.) EMOM x 15 MINUTES
MIN 1 – Max Double DB Step Ups (Moderate)
MIN 2 – Max Abmat Sit-ups
MIN 3 – Single Unders
GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. Part 1 is only TWO sets because the lunges should be heavy, and the no-lockout goblet squats should burn!
4 SETS (Checkmark)
10-15 Foam Roller Reverse Crunch
15 DB Lateral Raises (Moderate)
-Rest as Needed b/t Sets-
GOAL: Snuck in some shoulder work because your delts can handle the volume. Enjoy.