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 | Shoulder day, baby! 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. Aim for at least 10 strict reps and then “cheat reps” to finish out the set.

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 | Back from Week 2—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!