CrossFit Mettle and Honor – NC FLEX

Strength

8 SETS (Weight)

8 Tempo Heels Elevated Back Squat (30X0)

-Rest 1:00-

8 Hamstring Curl On Rower

-Rest 1:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | THIS IS IT. The last week of this brutal 8×8 piece. Finish the cycle strong here, and just imagine how easy it is going to feel when we focus on sets of 5 in our next cycle. For the 8th set, drop the tempo and add some weight. Take a chance and see what kind of number you can hit for 8 reps after all that work.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

16-20 Alternating Cossack Squats (Light-Mod)

-Rest 1:00-

12/12 Single Leg DB Glute Bridge (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

12/12 Front Foot Elevated Reverse DB Lunge (Moderate)

-Rest 1:00-

8/8 Single DB Single Leg RDL (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | One last session focused on single-leg work to wrap up this cycle. The weights here are relatively light, but that doesn’t mean this should feel easy or you should go through the motions. Focus on moving intentionally here. Complete each rep with purpose and focus. That is where gains are made.