CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (5 SETS
5 Weighted Pull-up
)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Week 1 of 6. Week 1 of 6. These reps should be challenging from SET 1, but be sure you don’t bite off more than you can chew. We want no failed reps here. If you can’t do weighted pull-ups, sub this out for five sets of MAX strict tempo pull-ups. If you can’t do that, sub 5 TOUGH negatives.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-10 Deficit Pendlay Row (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 12 MINUTES

MIN 1 – Max Set Pull-ups (Moderate)

MIN 2 – Max Reps Bar (Or Ring) Dips

3.) 3 SETS

12/12 Single-Arm DB Row (Moderate)

-Rest 1:00-

12-16 Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

20 Dumbbell Top Down Gorilla Row (Moderate)

-Rest 3:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Huge lat pump with this session. There are a few push movements in there to keep the juices flowing while those pull muscles get some “rest.” Enjoy! If you can’t get a minimum of 6 pull-ups, sub with either ring rows or inverted rows. If you can’t get a minimum of 6 dips, sub with push-ups.