CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

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

Rest 2:00

12-15 Incline DB Twisting Curls (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 | Week 1 of 6. Perform the Myo-reps shoulder press with controlled form to fully fatigue the delts, focusing on strong, consistent reps throughout the mini-sets. For the twisting curls, prioritize a full range of motion and controlled eccentric to maximize those arm gains!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

10-12 Close Grip Bench Press (22X0 Tempo)

-Rest 1:30-

12-15 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 Incline DB Curls (Moderate)

-Rest 1:30-

12-15 Skull Crushers (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

15-20 Hanging Leg Raises

-Rest 1:30-

15-20 Weighted SIt-ups (OR Cable Crunches)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Use a controlled tempo on the close grip bench press to emphasize tricep activation, then maintain good form and steady rhythm on lateral raises to fully target the shoulders. Keep incline curls strict and focus on the stretch because the stretch portion of the lift is how we GROW!