CrossFit Mettle and Honor – NC FLEX

Functional Strength

1.) 2 SETS (Checkmark)

10-12 Banded (or Cable) Pull Downs (Light-Mod)

-Rest :45-

8/8 Single Arm Bent Over DB. Row (Light-Mod)

-Rest :45 b/t Sets-

Weighted Pull-ups (2.) 6-6-4-4-2-2)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Hitting two quick sets to pre-exhaust the pull just like we did last week. Continue to build in weight if you can. Don’t cheat yourself on that last rep — get your chin over the bar without any sort of kip!

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

Max Dumbbell Push-ups

-Rest 1:00-

10-12 Tempo DB Bench Press (Mod-Heavy)

-Rest 2:00 b/t Sets-

*After the FOURTH and LAST SET, drop some weight and the tempo on the DB Bench Press and go to failure, then drop some more weight and go to failure AGAIN.

2.) 3 SETS

Max Set Chin-ups

-Rest :10-

8-12 Barbell Bicep Curl (Moderate)

-Rest :10-

8-12 Incline DB Hammer Curl (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Another tough Push/Pull here that we saw back in Week 2 of this cycle. For the final drop set on the DB Bench, it is ok to drop the tempo and just rep out to failure. Let’s get our pump on! Enjoy.

Extra Credit

4 SETS (Checkmark)

15-20 Lateral Raises

-Rest 1:00-

15 DB (or Cable) Rear Delt Flys

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: Delts need tons of volume to grow. Squeeze this in if you have the time to spare.