Announcements

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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (AMRAP – Reps)

3 SETS

Max Reps Bodyweight Bench Press*

-Rest as Needed b/t Sets-

*If BW is not possible, use a weight that you can get at least 7-10 reps. Goal is to match your reps each set.

(Score is Lowest Reps)

FOCUS: RPE 9 | One of the best tests of your own relative pressing strength…how many times can you move your bodyweight off of your chest. Adjust this as needed to be in the 7-10+ range. The gold standard IMO here would be at least 15 reps per set.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

30/30 Single Arm Banded Chest Fly

30 Short ROM Push-Ups*

*3/4 ROM and FASTTTTT

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

10 Plate Front Raises

15 Plate Presses

30 Alt. Heel Taps Over Standing Plate*

*Each time the heels touch is 1-Rep

-Rest as Needed b/t Sets-

(No Measure)

3.) FOR QUALITY*

100 Banded Curls

100 Bench Dips

*Break-up as needed to complete the 200 reps.

(No Measure)

GOAL: RPE 7 | Upper Body / Chest + Arms. Super Pump Saturday!!! This one is sure to make the large shirts look like extra mediums.

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)