NC FLEX – Mon, Oct 9

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Incline Barbell Tempo Bench (40X0)* (Weight)


*Utilize a slight incline only.

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Build off the weight you hit last week while maintaining the same tempo and rest interval. The goal is to finish with a heavier set of 6. 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.


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 8 | Big back and big arms in the bodybuilding piece. Have fun with the drop set on the row and really squeeze out as many reps to failure. A little rocking to get the weight up is okay, but try to really squeeze the lats and earn the work! The tempo on the bar dips isn’t a suggestion. Use a band if you need to.

Extra Credit

EMOM x 16 MINUTESĀ  (Checkmark)

MIN 1 – 15 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.