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 1 of 6. Focus on controlled reps for the bench press, especially if using Fat Gripz, to enhance grip strength and chest activation. Maintain a strong back position and full range of motion during bent-over rows to effectively target the lats and upper back. Avoid rocking too much to build momentum on those reps.

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 | Use the pronating press to fully engage the upper chest and shoulders and keep tension on the lats during banded pull-ups or lat pulldowns. Keep single-arm landmine rows strict to isolate the lats and obliques. End with tempo push-ups to maximize chest and tricep fatigue, followed by face pulls for a nice, balanced emphasis on shoulder development.