CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (5 SETS
5 Tempo Bench Press (30X0))

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Week 2 of 6. Build off the weight you used last week. If you approach Week 1 correctly, you should have room to build and still keep every set short of failure. We want 25 tough quality reps here at the prescribed tempo. We will have plenty of time to build throughout this cycle. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

Max Reps Bench Press*

-Rest 2:00 b/t Sets-

(No Measure)

*These are meant to be performed as “”Back-Off”” sets following the 5×5 we just completed in the FLEX STRENGTH section of today’s programming. Take approximately 20% off what you used for the heavy 5’s and hit two MAX sets here.

2.) 3-4 SETS

8-12 Neutral Grip Incline DB Bench Press (Heavy)

-Rest 1:30-

12-16 Bent Over DB (OR Low Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 2 SETS

6-8 Weighted Bar Dip (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2 SETS

Max Set Bodyweight Bar Dips (Minimum 8)

-Rest 1:30 b/t Sets-

(No Measure)

3.) EMOM x 8 MINUTES

MIN1 – Max Set Deficit Push-Ups

MIN 2 – Max Set Inverted Rows

(No Measure)
GOAL: RPE 9 | Jam-packed upper body session to kick off a tough week of training. We are using back-off sets for both the bench press and the dips to ensure we still get a solid dose of hypertrophy work this cycle. The goal on the dips is to go HEAVY for two sets and then drop down to bodyweight and blow up the chest with two sets. Enjoy!