Announcements
Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.
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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 10 | Week 5 of 6. This is your last shot at this specific DB press session, so leave it all out there. Push for heavier weight or squeeze out a few extra mini-sets. Progressive overload is the key to finishing this cycle strong—go big on that last set! Control your rows for maximum lat engagement.
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 | This is your final shot at these bodybuilding sets. Take those dips and pull-ups to failure with good form—aim for a higher rep count than in previous weeks. On the Myo-reps for lateral raises, fully fatigue those shoulders and push for that last bit of growth. You’re almost there—make it count!