CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6-8 Weighted Chin-ups

-Rest 1:00-

12-16 Pronated Grip Seated DB Shoulder Press (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on DB Shoulder Press)
GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. For the pronated grip seated DB Press, keep the elbows back behind your ears throughout the movement. Quality movement is the goal here! Nothing sloppy today!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

10-14 Single-Arm DB Row (Moderate)

-Rest 1:30-

8-12/8-12 Single-Arm DB Push Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

6-8 DB Lateral Raises, 1+1/2 Reps (Moderate)

-Rest :15-

12-16 DB Lateral Raises (Moderate)

-Rest :15-

24-30 DB Lateral Raises, 1/2 Reps (Light)

-Rest 2:00 b/t Sets-

3.) 2-3 SETS

20 Weighted Sit-ups

-Rest 1:00-

8-12 Ab Rollouts

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Revisiting some targeted unilateral push/pull work to bulletproof the upper body as we continue to ramp up the training volume this cycle. The pump is going to be so good, and afterward, we want to feel like a million bucks!