CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 DB Tempo Bench Press (30X0)

-Rest 1:00-

8-10 Tempo Chin-Up (30X0)

-Rest 1:00 b/t Sets-

(Score is Weight on DBs)

GOAL: RPE 9 | This should be a TOUGH upper body push/pull combo, building on the previous week. If you can, train with a partner and have them spot you to push out 1 or 2 extra “forced” reps. The rest intervals and tempo are still non-negotiable. Yes, the rest is shorter. 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 Sts-

(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. We are going back to week 1 of the month here to build on that effort.

Extra Credit

5 ROUNDS FOR QUALITY (Checkmark)

2:00 Row

100 Single Unders

2:00 Bike

400m Run

(No Measure)

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