CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

8 Seated Behind-the-Neck Barbell Strict Press (Moderate-Heavy)

-Rest :10-

Max Reps DB Push Press (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Strict Press)
GOAL: RPE 9 | The behind-the-neck press is a great way to strengthen the shoulders while in a challenging range of motion we don’t usually see. If the range of motion for the behind-the-neck press is too uncomfortable, feel free to use DBs or sub for a conventional seated strict press with the barbell. After the strict press, burn it out with the lighter max set push press!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-16 DB Lateral Raises (Moderate)

-Rest :30-

16-20 Seesaw Alternating DB Front Raise (Moderate)

-Rest 1:30 b/t Sets-

1.) 3 SETS

8-12 Close-Grip Bench Press (Moderate-Heavy)

-Rest 1:30-

Max Reps Close-Grip Chin -Up

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

12-15 DB Skull Crusher (Moderate)

-Rest 1:00-

8-12 Incline Supinated Grip DB Curl (Moderate)

-Rest :30-

Max Reps Banded (OR Cable Machine Rope) Curls

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | More shoulders and more arms because we still want to build the upper body while we work on some strength gains. Enjoy the pump here. It is a fun one. The seesaw alternating DB front raise is an Arnold classic. LET’S GO!