CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (3-4 SETS
3/7 Method Bench Press* (Fat Gripz Optional))

*3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 2 of 6. This is a nasty way to get a massive pump. If you do a little napkin math, every 3/7 set adds up to 25 total reps, so pick your weight accordingly. Each 3/7 method set will start off easy, but the end will be an absolute grind! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Incline DB Bench (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-4 SETS

Max Reps Bar Dips (Minimum 6)

-Rest 1:00-

20-24 Twist Press (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 3-4 SETS

3/7 Method* DB Skull Crusher (Moderate)

3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | More chest and tricep work for an amazing way to start the training week. With the incline DB bench and then the twist press, we get to hit the upper and lower pectorals for a jam-packed chest day. IT’S TIME TO GROW!