CrossFit Mettle and Honor – NC FLEX

Strength

12-10-8 (Weight)

Double Overhand No Hookgrip Deadlift

-Rest :30-

Box Jumps (30/24)

-Rest 2:00 b/t Sets-

(Score is Weight on DL)
GOAL: RPE 8 | This is a primer for the giant set coming up in the FLEX BODYBUILDING section of the programming. Focus on a strong grip for the deadlift and then use the box jumps to prime the nervous system for the next piece.

Bodybuilding

Metcon (Checkmark)

1.) 4-5 SETS

12-16 Pendlay Row (Moderate)

-Rest :10-

12-16 DB Chest Supported Row (Moderate)

-Rest :10-

Max Reps Feet Elevated Inverted Row

-Rest :10-

Max Reps Banded (OR Cable) Lat Pull Down

-Rest :10-

Max Reps Banded (OR Cable) Straight Arm Lat Push Down

-Rest 4:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 Incline Supinated-Grip DB Curl (Moderate)

-Rest :30-

8-12 Seated DB Hammer Curl (Moderate)

-Rest :30-

12-16 Incline Pronated-Grip DB Curl (Light)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Another Giant Set to light up the back and lats here. Try your best to keep the biceps out of the pulling movements in the first piece. The biceps will get plenty of work in the final tri-set of the day. Enjoy!