NC FLEX – Mon, Dec 4

CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-12 Slight Incline DB Bench Press

-Rest 1:30-

8-12 Tempo Chin-up (30X0)

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | We are on week 4 of 6 building with this push/pull combo. The goal here is to squeeze out an extra chin-up rep or use a slightly heavier weight on the DBs. The incline should be 15 degrees if you have an adjustable bench, or you can prop up a flat bench using a single plate.


Metcon (Checkmark)

1.) 3 SETS

6 Weighted Bar Dips

-Rest :10-

12 Close-Grip Barbell Bench Press(Mod-Heavy)

-Rest :10-

25 Banded (or Cable) Tricep Extensions

-Rest 3:00 b/t Sets-

2.) 2 SETS

12-16 Pronating DB Bench Press (Moderate)

-Rest 1:30-

8-12 Single DB Pullover (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 9 | All push for today’s bodybuilding piece. This is the second time hitting this combo for this cycle. This one will deliver a mean chest and tricep pump. For the pronating chest press, think about squeezing your biceps together at the top of every rep to really engage the pecs.

Extra Credit

4 SETS (Checkmark)

15 Lateral Raises*

-Rest :10-

Max Banded Pull-Aparts

-Rest 1:30 b/t Sets-

*On the final set, drop the weight after the first 15 reps and go to failure. Then, drop the weight a bit more and go to failure again.

(No Measure)

GOAL: The shoulder pump is about to get so real. I hope you have time for the extra credit today. Enjoy.