CrossFit Mettle and Honor – NC FLEX

Strength

5 SETS (Weight)

5 Weighted Pull-ups (Heavy)

-Rest :10-

Max Reps Banded Pull-up

-Rest 1:30 b/t Sets-

(Score is Weight on Pull-up)
GOAL: RPE 8 | Back from week 1—the goal here is to find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last rep should be a grind. Then, immediately go into a banded pull-up that allows you to hit 10-15 reps to failure.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8 Tempo Pendlay Row (30X0)

-Rest 1:00-

12 Prone DB Row (Moderate)

-Rest :30-

16-20 Top Down Gorilla Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12 Barbell Curl (Moderate)

-Rest 1:00-

12 Incline DB Hammer Curl (Light-Mod)

-Rest :30-

16 Pronated Grip Incline DB Curl (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | Back and biceps on the docket today with this brutal combo we hit for week 1. The beauty of seeing these combinations again and again in the same cycle is that you get familiar with the movements and can really start pushing to failure the second and third time you do it. Make today’s workout feel like a solid step in that direction.