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)
GOAL: RPE 9 | Week 2 of 6. Chest, back, and delts—all in one jam-packed tri-set. Focus on quick transitions between movements to maintain the intensity. Honestly, three sets should be more than enough here. If you feel like you have enough left in the tank for a fourth set, make a note and go heavier when we see this come up again in Week 4.

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 | Push through each tri-set with minimal rest between exercises to maximize muscle fatigue and metabolic stress. Let’s hit some intensity and make some GAINS!