CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

1.) 2 SETS

8-10 Tempo Bar Dips (30X0)

-Rest :45-

12 DB (or Cable) Overhead Tricep Extensions (Moderate)

-Rest :45 b/t Sets-

(No Measure)

2.) 8-8-6-6-4

Slight Incline Barbell Tempo Bench (40X0)

-Rest 2:00 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 9 | Second week of progressive overload through pre-exhaustion. Effort should be moderate on the first piece. For the second piece, the goal is still to build from what you did last week. 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 in the bodybuilding piece. We are building off the loading we used in Week 2 of this cycle. Use a band if you need to on the pull-ups and dips.Really push the drop-set to squeeze out as many reps as possible.

Extra Credit

EMOM x 16 Minutes  (Checkmark)

MIN 1 – 15 DB Lateral Raises (Moderate)

MIN 2 – Max Dead Bugs

MIN 3 – Max Banded Pull Aparts

MIN 4 – :30/:30 Side Plank Hold

(No Measure)

GOAL: A quick dirty EMOM to work the shoulders and the core. Cut back to 12 or even just 8 minutes if you are short on time.