CrossFit Mettle and Honor – NC FLEX

Strength

2-3 SETS (Weight)

12-15 Slight Incline DB Bench Press (Myo Reps)*

Rest 2:00

8-12/8-12 Single Arm DB Row (Moderate)

-Rest 3:00 b/t Sets-

*For Myo-reps, start with an activation set of 12-15 reps to near failure on the slight incline dumbbell bench press. Rest for 15-20 seconds, then perform 3-5 reps for multiple mini-sets until you can no longer complete a set of at least 3 reps. The goal is to squeeze out 3-5 mini “”rest-pause”” sets after your activation set.

(Score is Weight on DB Press)
GOAL: RPE 9 | Week 3 of 6. Focus on driving each set to near failure on the DB bench press. Aim for full muscle fatigue—by now, your body should feel more comfortable with the weight, so push your limits while staying strict and no sloppy reps. Rows should feel strong, but keep them controlled to avoid cheating with momentum.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

Max Reps Tempo Bar Dips (22X0)

-Rest 1:30-

Max Reps Wide-Grip Pull-Ups

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 Rolling Dumbbell Tricep Extensions (Moderate)

-Rest 1:30-

12-16 Pendlay Row (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

DB Lateral Raises (Myo Reps*)

-Rest 1:30-

8-12 DB (Or Cable) Chest Flys (Moderate)

-Rest 1:30 b/t Sets-

*For Myo-reps on lateral raises, start with an activation set of 15-20 reps to near failure. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “”rest-pause”” sets after your activation set to fully fatigue the shoulders.

(No Measure)
GOAL: RPE 9 | The goal this week is consistency. Push those dips and pull-ups to their true max, and don’t be afraid to hit failure without sacrificing the prescribed tempo. The Myo-reps on lateral raises will burn—embrace that discomfort. This is where the shoulder growth happens, but only if you’re willing to dig deep. LET’S GO!