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 | Week 2 of 6 for this cycle. This is a long time under tension, so be mindful of bracing your core and not bouncing out of the bottom or getting sloppy on the squats. This might mean less weight on the bar, but the gains will come through volume and repetition here! LET’S GO!

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 | A lot of single-leg work following all that squat volume to build solid structural balance and keep your body strong as we add more intensity in the coming weeks. This is the boring stuff that needs to get done!