CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-12 Incline Bench Press (Heavy)

-Rest 1:00-

10 Arnold Presses (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight On Bench)
GOAL: RPE 8 | Incline bench on shoulder day? Yes, please. I love hitting the upper chest and delts coming off a rest day. Try going a little heavier than what you used in Week 1 on both movements. The rep range is there for the incline bench because you should really try to go to failure. Aim for 8 reps, and then if you get there and still have something left, keep squeezing out reps.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

15 Barbell Upright Rows (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

20 Single DB Skull Crushers (Moderate)

-Rest 1:00-

15/15 Single Arm Dumbbell Hammer Curls (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

12-15 Dumbbell Lateral Raises (Light to Moderate)

-Rest :30-

12-15 Plate Front Raises (Light to Moderate)

-Rest :30-

12 Banded (or Cable) Face Pulls (Moderate; focus on squeezing at the end of the motion)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Finishing off the shoulders with this combo we also saw in Week 1. Remember—the key here is to lead with your elbows, not your hands, and then squeeze and pause at the top. With face pulls, focus on the squeeze at the peak of each rep to really activate those rear delts. The burn is so good and building broad shoulders is a must. LET’S GO!