CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6-8 Strict Chest-To-Bar Pull-ups

-Rest 1:00-

8-12 Strict Shoulder Press

-Rest 2:00 b/t Sets-

(Score is weight on Shoulder Press)
GOAL: RPE 8 | Back-to-back upper body days to start the week. Use a band for the chest to bar pull-ups if needed. We are looking for tough, quality sets here, but nothing quite close to failure. It’s just another week of quality hypertrophy work through intentional reps and higher volume.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 DB Bent Over (OR Low Cable) Row (Moderate)

-Rest 1:30-

12-16 Arnold Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

Max Banded (OR Cable) Face Pulls

-Rest 1:00-

12-16 DB Lateral Raises (Moderate)

-Rest 2:00 b/t Sets-

3.) 2-3 SETS

Max Set Strict Toes To Bar

-Rest :30-

Max Set Reverse Crunch

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | More back, delt, and core work that we saw back in week 1. Adjust the volume accordingly based on how you feel after yesterday’s session. Don’t skip the core work. The full session can easily be done in less than 60 minutes as long as you stick to the prescribed rest periods.”