CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6-8 Weighted Chin-ups

-Rest 1:00-

12-16 Pronated Grip Seated DB Shoulder Press (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on DB Shoulder Press)
GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. For the pronated grip seated DB Press, keep the elbows back behind your ears throughout the movement.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

10-14 Single-Arm DB Row (Moderate)

-Rest 1:30-

8-12/8-12 Single-Arm DB Push Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

6-8 DB Lateral Raises, 1+1/2 Reps (Moderate)

-Rest :15-

12-16 DB Lateral Raises (Moderate)

-Rest :15-

24-30 DB Lateral Raises, 1/2 Reps (Light)

-Rest 2:00 b/t Sets-

3.) 2-3 SETS

20 Weighted Sit-ups

-Rest 1:00-

8-12 Ab Rollouts

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Some targeted unilateral push/pull work to bulletproof the upper body as we ramp up the training volume this cycle. We want to grow this cycle, but we also want to feel good. Don’t treat this session as a beatdown. It is meant to be hard work, but you should feel great when you are done. For the delt tri-set, make sure to grind and hit the prescribed rep ranges for each movement. The pump is going to be so good!