CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8-12 Seated DB Shoulder Press (Myo Reps)*

Rest 2:00

12-15 Incline DB Twisting Curls (Moderate)

-Rest 3:00 b/t Sets-

*For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. 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.

(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Week 3 of 6. The Myo-reps on shoulder press will test your endurance—do not get sloppy on the mini-sets! High volume is how you GROW the shoulders and get that V-shape everybody wants! The goal with the twisting curls is full range of motion, so feel the burn on the eccentric and don’t give up too early!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

10-12 Close Grip Bench Press (22X0 Tempo)

-Rest 1:30-

12-15 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 Tall Kneeling KB Horn Bicep Curls (Moderate)

-Rest 1:30-

12-15 Skull Crushers (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

15-20 Hanging Leg Raises

-Rest 1:30-

15-20 Weighted SIt-ups (OR Cable Crunches)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | With the close-grip bench press, control the weight at all times, keeping the tempo slow and intentional. Remember, we want to target the arms with this. The lateral raises will keep building those delts, so don’t hold back on those reps.