CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 5×5

Tempo Front Squat (32X1)*

*Use a weight that you can control the tempo STRICTLY for all 5 sets.

-Rest as Needed b/t Sets-

2.) 2×10/10

DB Bulgarian Split Squat (Moderate & Slow)

-Rest as Needed b/t Sets-

3.) 2×10/10

DB Staggered Stance RDL (Moderate & Slow)
GOAL: RPE 6-7 | LEG BONANZA. This session is going to be bonkers start to finish. :03 lower, :02 pause, stand fast then quick reset in the Front Squat…hold a TRUE :03 descent / :02 hold. These 5 squats should be brutal.


Metcon (No Measure)

1.) 3 SETS

10 KB Upright Row (Heavy)

10 KB Goblet Press (Heavy)

:30/:30 KB Front Rack Hold (L/R)

-Rest as Needed b/t Sets-

2.) 4 SETS (Optional!)

20 Single DB Deficit Sumo Squat (Partial ROM, Heavy)*

*Stand in Sumo position on 45lb plates. Grab single DB b/t legs with both hands on hand (laced finger grip). Lift the DB to 3/4 standing position keeping it b/t your legs and lowering it all the way to ground. Complete all 20 reps crisply and quickly.

3.) 2 SETS*

50 Straight Arm Banded Pushdown

50 Kneeling Banded Crunches

50 Banded Deadbugs

*Complete in Order.

-1:00 Rest b/t Sets-
GOAL: Back / Shoulders / Booty Part Deux! We hit the posterior quite a bit in the Functional Strength portion today…the Deficit Sumo Squats are optional. If you’ve never done these, they are an insane glute pump. You can do these in either an RDL position or with a more upright torso in more of a squat position. I am guiding toward more of the squat-style position today.

Mixed Conditioning

Metcon (No Measure)


1:00 Max Burpees

Immediately Into…

1:00 Max Double Unders

-Rest 1:30 b/t Sets-