CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6+ Tempo Weighted Chin-Up (30X0)

-Rest :10-

12 Tempo Deficit Pendlay Row (30X0)

-Rest :10-

25 Banded Dante (Or Low-Cable) Rows

-Rest 3:00 b/t Sets-

(Score is Weight on Chin-Up)
GOAL: RPE 9 | Back day for Week 3 of our accumulation cycle. This is the same combo we did for Week 1. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did three SETS last time, go for a fourth. If you did four SETS last time, try to squeeze out an extra rep or two on the weighted chin-up.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max Reps Pronated Grip Inverted Row

-Rest 1:00-

20-25 Banded (or Cable) Lat Pulldown (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8 Seated DB Hammer Curl (Moderate-Heavy)

-Rest :10-

10 Tempo DB Zottman Curl (2121)

-Rest :10-

12 Supinated Incline DB Curls (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Getting back to this bicep pump as we head into a rest day. For the Zottman curls, the 2121 tempo means 2 seconds lowering the DBs, 1-second pause at the stretch position, 2 seconds curling the DBs up, and then 1-second pause at the top squeezing the bicep. These are awesome. Let’s EARN tomorrow’s rest day.