CrossFit Mettle and Honor – NC FLEX

Strength

4-5 SETS (Weight)

8 Barbell Strict Press (Moderate-Heavy)

-Rest :30-

12 DB Z-Press (Moderate)

-Rest :30-

12-16 DB Lateral Raises* (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of lateral raises, lower the weight and perform another max set. Then grab a lighter pair of DBs and go again.

(Score is Weight on Strict Press)
GOAL: RPE 9 | Big boulder shoulder feel after this one. Really get after it on the lateral raises. Delts need volume to grow. So feed those delts what they need!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Tempo Barbell Curl (30X0)

-Rest 1:00-

Max Reps Single KB Horn Curls* (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of KB Horn Curls, grab a lighter KB and go again. Then take 30 seconds rest and go to failure one more time.

(No Measure)

2.) 3-4 SETS

8-12 Weighted Bar Dips (Moderate)*

-Rest 1:00-

16-20 Rolling DB Tricep Extension (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of bar dips, take 30 seconds rest, drop to body weight, and perform another max set. Then switch to close-grip push-ups and go to failure one last time.

(No Measure)
GOAL: RPE 9 | I love this arm combo from week 1. If you have the time, bump each superset to FOUR sets. On the drop sets, go until you just can’t complete another rep. That is the effort we want to see as we head into a rest day. .