CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (IN ABOUT 15-20 MINUTES…
Build to a 2-Rep Max Front Squat)

(Score is Weight)

GOAL: RPE 10 | How strong can you get in 6 weeks week? Let’s find out. We love chasing gains in absolute strength so that we can take that progress and compound it into hypertrophy gains with the next cycle. Even on this 2RM test, try to avoid a big bounce out of the bottom. LET’S GO!

Bodybuilding

Metcon (Checkmark)

6 SETS

6-8 Tempo Heels Elevated Back Squat (30X0)

-Rest 1:00-

8 Hamstring Curl On Rower

-Rest 1:00 b/t Sets-

(Score is Weight)

1.) 2-3 SETS

12-15 DB RDL (Moderate-Heavy)

-Rest 1:00-

16/16 Poliquin Step Up (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

10-15 Medicine Ball Glute Bridge

-Rest 1:00-

16-20 Reverse Alternating DB Lunge (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 7 | This week is meant to serve as a testing/deload week as we head into the final training phase for this year. The session above is a throwback from PHASE 1 of this year. If you are not treating this week as a deload, you can just hit the session as written and enjoy the massive pump. If you are testing 2RMs this week, I would adjust everything down to 1-2 sets and nothing higher than an RPE 7 per set. Let’s get some HUGE PR’s this week. If you are interested in going back and accessing the complete PHASE 1 of FLEX from this year, you can do so by checking out our E-Books on the TRAIN HARD Shop!