CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 DB Tempo Bench Press (30X0)

-Rest 1:15-

8-10 Tempo Chin-Up (30X0)

-Rest 1:15 b/t Sets-

(Score is Weight on DBs)

GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, building off the weights and reps you hit last week. 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

Max Reps Bar Dips into Max Bar Dip Hold (Hold at top)

-Rest :30-

12-15 DB OR Cable Chest Fly (Moderate)

-Rest :30-

Max Reps Incline Push-ups

-Rest 1:30 b/t Sets-

2.) 4 SETS

15/15 Single Arm Tricep Extensions (Moderate)

-Rest :10-

15/15 Single Arm Banded OR Cable Push-down (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | 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. For the incline push-up, choose an incline that allows you to hit 10+ reps. This will give you a MAJOR PUMP. Enjoy.

Extra Credit

3 ROUNDS FOR QUALITY (Checkmark)

3:00 Row

3:00 Bike

400m Run

(No Measure)

GOAL: Conversational pace here. Just some good steady-state cardio.