CrossFit Mettle and Honor – NC FLEX

Functional Strength

Slight Incline Barbell Tempo Bench (10X0) (Weight)

6-6-4-4-2

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | The final week of this 6-week cycle. After the LAST SET, drop some weight on the barbell and go to failure. Then, drop some more weight and go to failure AGAIN. A slight incline means 15 degrees if you have an adjustable bench or one plate under the bench if you only have access to a flat bench.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

6-10 Ring (or Neutral Grip) Pull-Ups

-Rest :45-

12 Bent Over Barbell (or Low Cable) Row (Moderate)

-Rest 1:30 b/t Sets-

*After the FOURTH and LAST SET, drop some weight on the barbell (or low cable) row and go to failure, then drop some more weight and go to failure AGAIN.

2.) 3 SETS

Max Reps Tempo Bar Dips (30X0)

-Rest :10-

12 Overhead DB Tricep Extensions (Mod)

-Rest :10-

12-16 Banded (or Cable)Tricep Extension (Light)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Big back and big arms for the final week of this bodybuilding piece. Let’s really push to failure on the final drop set. For the triceps piece, make sure you continue to build in weight from prior weeks.

Extra Credit

4 SETS  (Checkmark)

6-8 1.5 Reps DB Lateral Raise

-Rest :10-

10-12 Full Reps DB Lateral Raises

-Rest :10-

25-30 Top Partial Reps DB Lateral Raises

– Rest 2:00 b/t Sets-

(No Measure)

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