CrossFit Mettle and Honor – NC FLEX

Strength

9-9-7-7-5-5 (Weight)

Tempo Bench Press (40X0)

-Rest 1:30-

Tempo Weighted Chin-up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 8 | Week 1 of 6 of the second accumulation cycle for this current phase. We are going to see different looks of this rep scheme as we build toward a 5RM test on the bench press at the end of this 6-week cycle. Yes—the tempo calls for 4 seconds on the descent. That means leaving your ego at the door and loading the barbell with a weight that allows you to hit the prescribed tempo. We are building STRENGTH AND SIZE, and this is how we are going to do it.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Slight Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

Max Reps Inverted Row

-Rest 1:00-

12-16 Incline DB (or Cable) Chest Fly

*on your last set of the DB bench, go to failure, then immediately drop the weight and go again.

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

16-20 DB Skull Crushers (Moderate)

-Rest :10-

Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Good ol’ fashioned chest and tricep day here. This is still plenty of volume, so adjust accordingly if needed. For the slight incline DB bench, use a plate to raise the bench just a few inches off the ground and think about squeezing your biceps together at the top to really target the upper pecs.