CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

10-12 Dumbbell Romanian Deadlifts (3111)

-Rest 1:00-

12-15 Bulgarian Split Squats (Bodyweight or Light Load)

-Rest 2:00 b/t Sets-

(Score is Weight on RDLs)
GOAL: RPE 6 | DELOAD WEEK. Smooth, intentional movements to dial in form and activate key muscle groups. Yes, we’ve hit the lower body every day so far in the STRENGTH. This is intentional, as we hit a full-body split for just this week. Keep loading and volume moderate as we prep for next week. If the legs are feeling beat up, you are doing too much!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10-12 Dumbbell Chest Press (Moderate)

-Rest 1:00-

12-15 Deficit Push-Ups (Controlled)

-Rest 2:00 b/t Sets-

2.) EMOM x 12 MINUTES

MIN 1: Max Set Chin-Ups (Controlled)

MIN 2: 12-15 Incline Dumbbell Bench Press (Moderate)

MIN 3: 8-10 Dumbbell Tricep Extensions (Light-Moderate)

(No Measure)
GOAL: RPE 6 | A deload doesn’t mean no effort—execute these movements with intent while respecting the recovery focus for the week.