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CrossFit Mettle and Honor – NC FLEX
Bench Press (6-6-6-6-6*)
*Start Moderate then Build to a Heavy Set of 6. Sets 1 & 2 should feel very doable. Begin the heavy building at Set 3.
(Score is Weight)
FOCUS: Bench Press…rebuilding across the month to a new Heavy 4-Rep.
GOAL: RPE 8-9 | Try to hit your original 4 for 6.
TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.
1.) 3 SETS
10 Plate Ground to Overhead
10 Plate Pullovers
5/5 Plate Around the Worlds
10 Slow Plate Curls
Max Plate Gun Hold
-Rest as Needed b/t Sets-
2.) FOR QUALITY
Straight Narrow Grip Banded Pull-Down
Standing Banded Tricep Push-Down
*50 of each, 40 of each…and so on. Complete in order. Break up sets as needed to complete the numbers.
3.) FOR QUALITY
50 Ab-Wheel or Barbell Rollouts*
*Everytime you break, perform 15 Hollow Rocks
FOCUS: Upper Body
ON A 20:00-40:00 RUNNING CLOCK…
Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*
*Weight Vest Optional…
Beginner — No weight
Intermediate — 20lb Vest or Ruck
Advanced — 50lb Vest or Ruck