CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (5 SETS
5 Weighted Pull-ups (20X0)

-Rest 2:00 b/t Sets-
)

(Score is Weight)

GOAL: RPE 9 | Week 1 of 6 as we build to 3RM weighted pull-up. Use some warm-up sets to find the appropriate weight here and then hold it across all five sets. Keep these strict and make sure the chin is getting over the bar for every rep. If you cannot complete 5 strict reps for 5 sets, do what you can or substitute with negative pull-ups.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Bent Over Barbell Row (Moderate-Heavy)

-Rest 1:30-

8-12 Incline Barbell Bench (Moderate-Heavy)

-Rest 1:30 b/t Sets-

*On the last set of the Barbell Row, take the set to failure, then take some weight off and go again. Then, take some additional weight off and go to failure one last time.

(No Measure)

2.) 2-3 SETS

12-16/12-16 Half-Kneeling Single-Arm Banded (Or Cable) Lat Pulldown (Heavy)

-Rest 1:30-

Max Reps DB Floor Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

8-12/8-12 Tempo Single Arm Landmine Row (30X0)

(Moderate)

-Rest 1:30-

16-20 Alternating Top Down DB Bench Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Remember—you will often see a prescribed range for the reps this cycle because I want you to start taking these sets closer to failure. If the range is 8-12 reps, 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. For the Floor Press max set, aim for at least 16 reps.