CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (6-8-10-Max Reps*)

*Start Heavier and lower the weight until you have a moderate weight on the bar for your max reps. Should be in the 15+ range.

(Score is Weight)

GOAL: RPE 8 | We don’t often lift like this but see what it feels like to start heavier then slowly take weight off the bar. For any studs out there, try to shoot for bodyweight for the max reps. We have seen that test mucho times.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DBL DB Pull-Over (Mod-Light)

Immediately Into…

Max Set of DBL DB Close Grip Bench (Hold for :30 at top of the press on last rep)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

10 Wide Grip Pull-Ups (:01 Pause at top / bottom)

Immediately Into…

Max Time Weighted Wall Sit (45lb Plate)

*Hold Across Chest w/ Hands on Heads of DB.

-Rest as Needed b/t Sets-

3.) 2 SETS FOR QUALITY (Optional)

1:00 Side Plank (L)

1:00 Side Plank (R)

1:00 Russian Twist

1:00 Elbow Plank

-Rest 1:00 b/t Sets-

GOAL: Fun pump sesh here to close the week of training out. If you aren’t able to perform the WG Pull-Up, try adding a band that allows you the support to pause at the top and bottom. Banded work > Sloppy work.

Extra Credit

Metcon (Checkmark)

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck

(No Measure)