CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy)

-Rest 1:30-

8-10 Hamstring Curl On Rower (30X0)

-Rest 2:00 b/t Sets-

(Score is Weight on Front Squat)
GOAL: RPE 9 | Make sure not to bounce out of the bottom of the squat. We want control here throughout the rep, using the 1/4 squat to maximize the bottom position and stretch on the quads. This is how we grow diesel legs this cycle, with just one dedicated lower-body day per week.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-12/8-12 Single Leg Landmine RDL (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

16-20 Walking DB Double Lunge Steps* (Moderate)

-Rest 1:30-

8-12 DB RDL (Heavy)

*Each walking double lunge step is made up of a lunge step and an additional lunge on that same leg before taking a step with the other leg.

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

12/12 Glute Dominant Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | I love the glute pump you get from this session! The single-leg landmine RDL is an incredible way to individually load each leg without having to worry about balance. This is also a great movement to use lifting straps so that you are not limited by your grip.