CrossFit Mettle and Honor – NC FLEX

Strength

2-3 SETS (Weight)

8-12 Seated DB Shoulder Press (Myo Reps)*

Rest 2:00

12-15 DB Lateral Raise (Moderate)

-Rest 3:00 b/t Sets-

*For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “rest-pause” sets after your activation set.

(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Bringing back the Myo Reps from the previous cycle to keep a hypertrophy focus on the shoulders while we build strength in the other big compound lifts. Shoulders need a lot of volume to GROW, so here we are! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

6 Close-Grip Bench Press (Heavy)

-Rest :15-

12 DB Floor Press (Moderate)

-Rest :15-

25 DB Skull Crushers (Light-Moderate)

-Rest 3:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

16-20 Alternating Pronated Grip Dumbbell Strict Press (Moderate)

-Rest 1:30-

12-16 Seated Dumbbell Rear Delt Fly (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | We will alternate between triceps and biceps for this midweek shoulders and arms day throughout this cycle. This week, triceps with a nice 6-12-25 tri-set to really blow up the arms! Enjoy.