CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (IN ABOUT 15-20 MINUTES…
Build to a 2-Rep Max on the Bench Press
)

(Score is Weight)

GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see how far we’ve come. Give yourself plenty of warm-up sets, and then GO FOR IT!

Bodybuilding

Metcon (Checkmark)

1.) 8-10 SETS

6 Tempo Close-Grip Bench Press (30X0)

-Rest 1:00-

6 Barbell Curl (Light-Moderate)

-Rest 1:00 b/t Sets-

(Score is Weight on Bench)

2.) 2-3 SETS

15 DB Lateral Raises (Light-Mod)

-Rest 1:00-

Max Reps Prone DB Reverse Flyes (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 2 SETS

10-12 DB Skullcrushers (Moderate)

-Rest 1:00-

15 Incline DB Hammer Curls (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 7 | This week is meant to serve as a testing/deload week as we head into the final training phase for this year. The session above is a throwback from PHASE 1 of this year. If you are not treating this week as a deload, you can just hit the session as written and enjoy the massive pump. If you are testing 2RMs this week, I would adjust everything down to 1-2 sets and nothing higher than an RPE 7 per set. Let’s get some HUGE PR’s this week. If you are interested in going back and accessing the complete PHASE 1 of FLEX from this year, you can do so by checking out our E-Books on the TRAIN HARD Shop!