CrossFit Mettle and Honor – NC FLEX

Functional Strength

Weighted Pull-ups (6-6-4-4-2-2)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Let’s max out our weighted pull-up for two reps. Deep breath, pull hard, and get that chin over the bar for this final week of the cycle. If you can’t get at least 8 strict pull-ups, use a band.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

Max Dumbbell Push-ups

-Rest 1:00-

10-12 Tempo DB Bench Press (Mod-Heavy)

-Rest 2:00 b/t Sets-

*After the FOURTH and LAST SET, drop some weight and the tempo on the DB Bench Press and go to failure, then drop some more weight and go to failure AGAIN.

2.) 3 SETS

Max Set Chin-ups

-Rest :10-

8-12 Barbell Bicep Curl (Moderate)

-Rest :10-

8-12 Incline DB Hammer Curl (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Final week for this combination. For the final drop set on the DB Bench, it is ok to drop the tempo and just rep out to failure. Once you get to the biceps piece, make sure you leave it all out there! Every time you feel like your set is done, take a deep breath and squeeze out two more reps. Enjoy.

Extra Credit

4 SETS (Checkmark)

15-20 Lateral Raises

-Rest 1:00-

15 DB (or Cable) Rear Delt Flys

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: Delts need tons of volume to grow. Squeeze this in if you have the time to spare.