CrossFit Mettle and Honor – NC FLEX

Strength

Shoulder Press (10-8-6-15+)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. This means the final set should be done with something slightly lighter than what you used for the set of 10. The goal is 15-20 reps on that final set. If the strict press bothers your lower back, perform the 15+ set with a pair of Moderate DBs.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

10/10 Half-Kneeling Single-Arm Shoulder Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-4 SETS

16/16 DB Walking Lunge (Moderate)

-Rest 1:00-

12-16 DB Lateral Raises

-Rest 1:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

12 Supinated Grip Bicep Curls (Moderate)

-Rest 1:00-

10-12 DB Overhead Tricep Extension (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | For the walking lunge, take all 16 steps with one leg before switching to the other side. For the arms superset, focus on the stretch portion for both movements with a slight pause at the bottom of each rep.