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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 | Myo Reps for the second time this cycle. We will see this one more time for Week 5. Shoulders need volume to grow—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 | Revisiting this triceps-dominant day for the second time. Aim for more reps or slightly heavier weights in the 6-12-25 tri-set. Embrace the burn, especially on the strict press and rear delt flys. Shoulders and arms, baby! Shoulders and arms!