CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 Incline Barbell Tempo Bench (30X0)

-Rest 1:15-

8-10/8-10 Single Arm Supported DB Tempo Row (30X0)

-Rest 1:15 b/t Sets-

(Score is Weight of Bench)

GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, building off the weights and reps you hit last week. If you don’t have access to an adjustable bench, stack a few plates under a flat bench for a slight incline. We are looking for a 15-30 degree incline tops. The rest intervals and 3-second tempo are non-negotiables. We want quality time under tension for maximum gains.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-10 DB Crossbody Hammer Curl (Moderate)

-Rest :10-

MAX REPS Banded OR Cable Bicep Curl

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8/8 Single Arm Landmine Row (Heavy)

-Rest 1:00-

Max Reps Ring Pull-up OR Neutral Grip Lat Pulldown (Aim for at least eight reps)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. For the Ring Pull-ups, you should aim for at least eight reps. If not, substitute this for ring rows.

Extra Credit

8 SETS FOR QUALITY (Time)

400m Run

-Rest :30 b/t Sets-

(Score is Slowest Time)

GOAL: Start at a conversational pace and build to a moderate pace while focusing on breathing and staying relaxed.