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 7 | We saw a similar push/pull combo in September. This time, we are benching at a slight incline to really target the upper chest. This should be 15 degrees if you have an adjustable bench, or you can prop up a flat bench using a single plate.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 Incline Barbell Bench Press

-Rest 1:30-

12-15 DB (or Cable) Chest Fly

-Rest 1:30 b/t Sets-

2.) 3 SETS

8-12 DB Squeeze Press (Moderate)

-Rest :10-

20 Alternating SA Top-to-Top DB Floor Press (Moderate)

-Rest 2:00 b/t Sets-

3.) 2 SETS

10-12 DB Skull Crushers

-Rest :45-

Max Reps Banded (or Cable) Tricep Extensions

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | All push for today’s bodybuilding piece. This one will deliver a mean chest pump, and you will see this combo again two more times this cycle. LET’S GO!

Extra Credit

EMOM x 16 MINUTES (Checkmark)

MIN 1 – 15 Seated DB Laterals

MIN 2 – 16-20 Weighted Sit-ups or Cable Crunches

MIN 3 – 12 Seated Rear Delt DB Fly

MIN 4 – 8-12 Hanging Knee Raise

(No Measure)

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