CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 DB Tempo Bench Press (30X0)

-Rest 1:30-

8-10 Tempo Chin-Up (30X0)

-Rest 1:30 b/t Sets-

(Score is Weight on DBs)

GOAL: RPE 7 | This should be a TOUGH upper body push/pull combo, but leave some room to get heavier in weeks to come. The rest intervals and 3-second tempo are non-negotiables here. We want quality time under tension for maximum gains. Use a band on the chin-ups if you need it to hit at least eight reps with the appropriate tempo.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Bar Dips

-Rest :10-

15 DB Overhead Tricep Extensions (Light)

-Rest :10-

20 Banded OR Cable Tricep Extensions

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

12-15 DB (or Cable Chest) Fly (Mod)

-Rest :10-

12-15 DB Floor Press (Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. Get ready to order some bigger shirts. Enjoy.

Extra Credit

FOR QUALITY (Checkmark)

Long aerobic session today…at least 30min. That can be a long walk or time on a machine. Nasal breathing only. Don’t lose the engine while you work on the chassis.

(No Measure)