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 | Do not bounce out of the bottom of the squat. We want control throughout the rep. Emphasizing the bottom position of the squat will make you strong and help develop the quads! It’s a win-win. That and a good hamstring curl is the ultimate lower body one-two punch.

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 | More single-leg landmine RDL to torch the glutes and get us stronger in the hinge. For the double lunge steps, make sure you control the descent so that your knees kiss the ground on every rep. Last time seeing this lower body combo this cycle. Earn your rest day for tomorrow!