CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

6-8 Barbell Bench Press (Fat Gripz Optional)

Rest 2:00

8-12 Bent Over Barbell (OR Low Cable) Rows (Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Bench Press)
GOAL: RPE 9 | Week 3 of 6. This week’s focus is on strength under control. Keep your bench press tight and explosive, especially if using the Fat Gripz. Aim to maintain tension on the back during bent-over rows, with each rep hitting the lats hard. Think about trying to get your elbows to touch behind your back. That is one of my favorite queues to engage those lats!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Incline DB Pronating Press (Moderate)

-Rest 1:30-

12-15 Banded Pull-Ups (OR Lat Pulldowns) (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-15 DB (OR Cable) Chest Flys (Moderate)

-Rest 1:30-

12/12 Single Arm Landmine Rows (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

Max Set Tempo DB Push-ups (22X0)

-Rest 1:30-

12-15 Face Pulls (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | This week is all about control while still building on what you did for Week 1. The chest flys should stretch your pecs, while the landmine rows build the upper back. End with those tempo push-ups, and leave nothing in the tank—your chest and triceps should be on fire by the end. On the face pulls, make sure you don’t shrug your shoulders.