Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

8-10 DB Bench Press (Heavy)

-Rest 1:00-

6-8 Weighted Chin-Ups (Moderate)

-Rest 1:00-

8-10 Seated DB Shoulder Press (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Bench Press)
GOAL: RPE 9 | Week 4 of 6. We’ve seen this tri-set before in Week 2, and now it’s time to turn things up. Build on the weight or reps this week. Progressive overload is king, so aim to move a little heavier on the DB bench or chin-ups. Push the intensity and keep transitions tight to maximize the pump.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

1:00 Max Reps Bar Dips (Weighted, if possible)

-Rest 1:00-

Max Set Wide-Grip Banded Pull-ups (OR Cable Lat Pulldowns)

-Rest 1:00-

15-20 DB Lateral Raises

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

16-20 Single DB Close-grip Push-ups

-Rest 1:00-

12-15 Supinated-Grip Incline DB Curls

-Rest 1:00-

16-20 Seesaw Alternating Dumbbell Front Raise (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Time to build on the foundation from Week 2. Aim for more reps or a bit of extra weight. Keep the intensity high with short rest periods between exercises. Focus on muscle fatigue—take those dips and pull-ups to failure!