CrossFit Mettle and Honor – NC FLEX

Strength

IN ABOUT 15-20 MINUTES… (Weight)

Build to a 5-Rep Max Incline Bench Press

(Score is Weight)
GOAL: RPE 10 | Welcome to your first 5RM test! Warm up thoroughly and build steadily to a strong 5-rep max. While there’s no tempo requirement, keep control of the bar throughout and avoid using momentum to complete the reps. If you don’t have access to an incline bench, a flat bench is ok, but keep the angle consistent throughout the entire cycle. We will retest these at the end of the full 12-week training phase.

Bodybuilding

Metcon (Checkmark)

1.) 4-5 SETS

10-12 Tempo Close-Grip Dumbbell Bench Press (30X0)

-Rest 1:00-

Max Reps Prone Dumbbell Reverse Flyes (Light-Mod)

-Rest 2:00 b/t Sets-

2.) EMOM x 10 MINUTES

Minute 1: Max Set Push-Ups (Controlled)

Minute 2: 10-12 Dumbbell Skull Crushers (Moderate)

(No Measure)
GOAL: RPE 7 | The bodybuilding work today primes your chest and triceps for the high volume coming next week. Controlled tempos are key for maximizing activation and hypertrophy. Stay focused on form while keeping intensity moderate.