CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (5 SETS
5 Tempo Bench Press (30X0)

-Rest 3:00 b/t Sets- 
)

(Score is Weight)

GOAL: RPE 9 | Week 1 of 6 starting our new strength-biased intensification cycle. Expect this good old-fashioned 5×5 for this week and next. Use plenty of warm up sets to find the correct loading for a TOUGH five sets. The goal here is to complete all sets at the same challenging weight.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Neutral Grip DB Bench Press (Heavy)

-Rest 1:30-

8-12/8-12 Single Arm DB Row (Moderate-Heavy)

-Rest 1:30 b/t Sets-

*On the last set of the DB Press, take the set to failure and then grab a lighter pair of DBs and go again. Then switch to a push-up and go to failure one last time.

(No Measure)

2.) 2-3 SETS

8-12 Incline DB Press (30X0)

-Rest 1:00-

Max Reps Close-Grip Chin-ups

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

16-20 DB (OR Cable) Chest Fly (Moderate)

-Rest 1:00-

Max Reps Banded Dante (Or Low Cable) Row

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | You will often see a prescribed range for the reps this cycle because I want you to start taking these sets closer and closer to failure. If the range is 8-12, I want you to pick a weight that you think will be tough for 8 reps. Then, once you get to 8, try to squeeze out another rep… and another, and another. If you can have a spotter help you go past failure, that’s even better.