CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (1.) 5×5*)

Mod-Heavy to Heavy

*Conventional, Barbell Bench. If no access to barbell bench, go 10-12 reps of HEAVY DB.

(Score is Weight)

DB Fly (Light-Mod)* (3 Rounds for weight)

2.) 3×20

*Option for Underhand Scoop Fly if want to change it up!

(Score is Weight)

GOAL: RPE 8 | Chest & Shoulder pump today. That is all. Carry on, Captain.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 Tricep Kickback (Mod)

20 Bench Dips w/ :02 Pause at the Top

-Rest as Needed b/t Sets-

2.) 3 SETS

10/10 DB Concentration Curls (Mod)

20 Single DB Curls (Mod)

Immediately Into…

:30 DB Gun Hold

-Rest as Needed b/t Sets-

3.) FOR QUALITY*

100 Empty Barbell Curls

100 Banded Tricep Pull-Down**

4:00 Diamond Push-Up Plank

4:00 Glute Bridge Hold

*Break-up in any order. Choice for 50/50+2:00&2:00 or 25×4/1:00×4&1:00×4

**Palms Up Grip. If can setup with straight bar on cable or PVC with bands…go for it!

GOAL: Biggggggggg Arm Day. Haven’t had one of these in a min and wanted to bring it back! The final ‘for quality piece’ is great whether breaking it up or running through it straight thru!

Extra Credit

FOR RECOVERY (Checkmark)

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)