Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (12-10-8
Bench Press (Fat Gripz Optional)
)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 1 of 6. We are going to be focusing on the GIANT SETS in the FLEX BODYBUILDING section of the programming this cycle. Use this as a primer, and make sure all reps are crisp and clean. That means no bouncing the bar off the chest and these reps shouldn’t be taken to failure.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 DB Bench Press (Moderate)

-Rest :10-

12-16 Incline DB Bench Press (Moderate)

-Rest :10-

Max Reps Bar Dips (minimum 8 reps)

-Rest :10-

Max Reps DB Push-ups (minimum 8 reps)

-Rest :10-

16-20 DB (OR Cable Machine) Chest Flys (Light)

-Rest 4:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 Single-Arm DB Tricep Extension (Moderate)

-Rest 1:00-

12-16 Barbell Skull Crusher (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | These GIANT sets are going to be a grueling but effective way to get a solid pump and GROW this cycle. Start off with weights significantly lighter than you’re used to. The volume total volume will add up here fast. Make sure you set up your space so that you can move from one exercise to the other in 10 seconds or less. Enjoy!