CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10-15 Barbell Hip Thrusts (Slow Lower)*

*Superset with 20 Perfect Push-Ups. Use barbell or DB for HT…AHAP for higher volume reps.

-Rest as Needed b/t Sets-

3 SETS

10-15 Push Press (Slow Lower)*

*Superset with 20 Bar or Bench Dips. Use barbell or DB for PP…AHAP for higher volume reps.

-Rest as Needed b/t Sets-

3 SETS

10-15 Bent Over Row (Slow Lower)*

*Superset with 20 Straight Arm Banded Pull-Down. Use barbell or DB for BOR…AHAP for higher volume reps.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | This is the bulk of the work for the day and boy…it’s a SESSION. Slow lowers for all three movements with superset volume for all 3 sets. Make it count!

Bodybuilding

Metcon (No Measure)

NOT FOR TIME

50-75 Reps w/ Moderate DBs of…

L Curl w/ DB

+

R Curl w/ DB

+

Slow DB Good Morning

+

Slow DB Front Squat

*All 4 movements = 1-Rep. Breakup as needed.

FOR QUALITY

1:00 Unbroken Plank

Accumulate 2:00 in L-Side Plank

Accumulate 2:00 in R-Side Plank

1:00 Unbroken Plank
GOAL: Want some more? Go for 75. Want to keep it conservative? Go for 50. This is TOUGH especially if you try to hold onto the DBs for 5+ Reps at a time. I did this with 40s…OH BOY. The pump and the burn were so real. Don’t rush this…treat this like Bodybuilding. Make each rep count.

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.