NC FLEX – Fri, Oct 6

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Weighted Pull-ups (8-8-6-6-4-4)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. If you can’t get at least 8 strict pull-ups, use a band.


Metcon (Checkmark)

1.) 4 SETS

12-15 DB (or Cable) Pullover (Mod-Heavy)

-Rest 1:00-

12/12 Single Arm DB Row (or SA Cable Pulldown) (Moderate)

-Rest 1:30 b/t Sets-

*After the FOURTH and LAST SET, drop some weight on the DB (or Cable) row and go to failure, then drop some more weight and go to failure AGAIN.

2.) 3 SETS

8-12 DB Squeeze Press (Moderate)

-Rest :10-

8-12 DB Floor Press (Light-Mod)

-Rest :10-

Max Reps Incline Push-ups

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Another tough Push/Pull here. Activate those lats on the pullover and single-arm DB row. Keep the bicep out of it!

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.