CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

12-15 Slight Incline DB Bench Press (Myo Reps)*

Rest 2:00

8-12/8-12 Single Arm DB Row (Moderate)

-Rest 3:00 b/t Sets-

*For Myo-reps, start with an activation set of 12-15 reps to near failure on the slight incline dumbbell bench press. Rest for 15-20 seconds, then perform 3-5 reps for multiple mini-sets until you can no longer complete a set of at least 3 reps. The goal is to squeeze out 3-5 mini “rest-pause” sets after your activation set.

(Score is Weight on DB Press)
GOAL: RPE 9 | Week 1 of 6. Focus on controlled, high-effort reps for the DB bench press to maximize muscle fatigue and hypertrophy. Maintain consistent tension on the rows to effectively engage the lats and upper back.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

Max Reps Tempo Bar Dips (22X0)

-Rest 1:30-

12-16 Pendlay Row (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 Rolling Dumbbell Tricep Extensions (Moderate)

-Rest 1:30-

Max Reps Wide-Grip Pull-Ups

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

DB Lateral Raises (Myo Reps*)

-Rest 1:30-

8-12 DB (Or Cable) Chest Flys (Moderate)

-Rest 1:30 b/t Sets-

*For Myo-reps on lateral raises, start with an activation set of 15-20 reps to near failure. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “rest-pause” sets after your activation set to fully fatigue the shoulders.

(No Measure)
GOAL: RPE 9 | Tempo bar dips should be performed slowly with a 2-second pause at the bottom to really light up the stretch portion of the lift. Push through Myo-reps on lateral raises to fully fatigue the shoulders, and prioritize the stretch and contraction on chest flys to maximize chest development. LET’S GO!