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. You should see progress here compared to weeks 2 and 4. Finish strong, but no sloppy reps.

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 | Remember—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. One last time this cycle—burn it down!