CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 Incline Barbell Tempo Bench (30X0)

-Rest 1:00-

8-10/8-10 Single Arm Supported DB Tempo Row (30X0)

-Rest 1:00 b/t Sets-

(Score is Weight of Bench)

GOAL: RPE 9 | This should be a TOUGH upper body push/pull combo, building on the weight and reps from the first two weeks. If you don’t have access to an adjustable bench, stack a few plates under a flat bench for a slight incline. We are looking for a 15-30 degree incline tops. The rest intervals and tempo are non-negotiables. Yes, the rest is shorter. We want quality time under tension for maximum gains.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

10-12 Banded Wide-Grip Pull-Up OR Cable Lat Pulldown (Mod-Heavy)

-Rest :10-

15 DB Pullover OR Straight-Arm Lat Pulldown (Mod-Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8 Barbell Curls (Heavy)

-Rest :10-

12 Incline DB Hammer Curls (Mod-Heavy)

-Rest :10-

16 Single DB Curls* (Mod)

-Rest 1:30 b/t Sets-

*Hold the DB like a chalice with both hands cupped over a single head of the DB.

(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. Yup — back to Week 1 here so that you can build on that effort.

Extra Credit

FOR QUALITY (Checkmark)

800m Run

2000m Row

800m Run

2000m Row

(No Measure)

GOAL: Start at a conversational pace and build to a moderate pace while focusing on breathing and staying relaxed.