CrossFit Mettle and Honor – NC FLEX

Strength

Shoulder Press (IN ABOUT 15-20 MINUTES…
Build to a 2-Rep Max on the Strict Press)

(Score is Weight)

GOAL: RPE 10 | You may not need the full 15-20 minutes today. It will probably only take a few sets to get to those tough working sets here, which is ok. We have one more big test tomorrow. Lock in a PR here and move on. Tomorrow we finish strong!

Bodybuilding

Metcon (Checkmark)

6 SETS

6-8 Tempo Barbell Bench Press (30X0)

-Rest 1:00-

6-8 Tempo Barbell Row (30X0)

-Rest 1:00 b/t Sets

1.) 2-3 SETS

12-15 DB (or Cable) Chest Fly (Moderate)

-Rest 1:00-

Max Set Banded (or Cable) Lat Pulldown (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

12 Reps of 1+1/4 Incline DB Press (Moderate)

-Rest 1:00-

Max Set Banded (or Cable) Straight Arm Pulldown (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 7 | This week is meant to serve as a testing/deload week as we head into the final training phase for this year. The session above is a throwback from PHASE 1 of this year. If you are not treating this week as a deload, you can just hit the session as written and enjoy the massive pump. If you are testing 2RMs this week, I would adjust everything down to 1-2 sets and nothing higher than an RPE 7 per set. Let’s get some HUGE PR’s this week. If you are interested in going back and accessing the complete PHASE 1 of FLEX from this year, you can do so by checking out our E-Books on the TRAIN HARD Shop!