Announcements
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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 10 | Week 5 of 6. This is the last time hitting this Myo-rep setup for the shoulder press—leave nothing on the table. Aim for an extra set in your mini-reps, and don’t cheat yourself on the weight! Those curls should be done with strict form—focus on getting the maximum out of every rep by adding a 1-second squeeze to the top of every rep.
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 Tall Kneeling KB Horn Bicep 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 | This is your last chance to hit these arms-focused supersets. Keep the tempo slow on the bench press and go for full tricep activation. Push hard on those KB curls, and make sure you’re going all the way down on skull crushers for the best results. Max out the pump!