CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy)

-Rest 1:00-

12-16 Seated Bent-Over DB Lateral Raises (Moderate)

-Rest 1:00-

12-16 Standing DB Lateral Raises (Moderate)

-Rest 1:00 b/t Sets-

(Score is Weight On Shoulder Press)
GOAL: RPE 8 | It doesn’t get any better than this for an all-out shoulder day! For both lateral raises, it is ok to swing the DBs a little bit and “”cheat”” for those last few reps. That is how close we want to get to failure.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12 Close-Grip Bench Press (Moderate)

-Rest 1:00-

Max Reps Seated DB Overhead Tricep Extensions (Light-Moderate)

-Rest :30-

1:00 Cardio Choice (Descending Pace)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

Max Reps Close-Grip Chin-ups

-Rest 1:00-

21 3-Part DB Supinated Grip Curls* (Moderate)

-Rest :30-

1:00 Cardio Choice (Descending Pace)

*Perform 7 half-reps from the waist to the point when your forearms are parallel to the floor. Then do 7 half-reps from the halfway point to the top. Then immediately finish with 7 full-range DB curls for 21 total reps.

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Make sure you are targeting the arms over the chest on the Close-Grip Bench Press. The 3-part DB curls are an Arnold classic. Pick a weight that allows you to get through all 21 reps unbroken. The pump is going to be real! For the 1:00 cardio choice, we just want to start at a moderate pace that keeps the heart rate pumping. A little pump, a little conditioning, and a lot of gains today!