CrossFit Mettle and Honor – NC FLEX

Strength

2-4 SETS (Weight)

12-16 Cuban Press (Moderate)

-Rest :30-

12-16 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time.

(Score Is Weight)
GOAL: RPE 7 | Big shoulder pump after this one. Adjust the volume and intensity accordingly here. We still have two more big 2RM tests this week. If you feel good, push it here. If you want to take an extra day off this week, this would be the day to skip.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 10 MINUTES

MIN 1 – Max Set Strict Pull-Up

MIN 2 – 12-20 Cal Row

(No Measure)

-Rest an Additional 2:00 b/t Part 1 & Part 2-

2.) EMOM x 8 MINUTES

MIN 1 – :45 Max Toes 2 Bar*

MIN 2 – 12-20 Cal Row

*Option for Strict T2B

(No Measure)

-Rest an Additional 2:00 b/t Part 2 & Part 3-

3) EMOM x 6 MINUTES

MIN 1 – :45 Max Distance Farmer’s Carry (Athlete Choice)

MIN 2 – 12-20 Cal Row
GOAL: RPE 7 | This week is meant to serve as a testing/deload week as we head into the final training phase for this year. The session above is a throwback from PHASE 1 of this year. If you are not treating this week as a deload, you can just hit the session as written and enjoy the massive pump. If you are testing 2RMs this week, I would adjust everything down to 1-2 sets and nothing higher than an RPE 7 per set. Let’s get some HUGE PR’s this week. If you are interested in going back and accessing the complete PHASE 1 of FLEX from this year, you can do so by checking out our E-Books on the TRAIN HARD Shop!