CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


1.) Alternating Elevated Barbell Reverse Lunges (Mod-Heavy/Heavy)*

*Each step is a rep. Stand on a 4-6 inch surface.

-Rest as Needed b/t Sets-

2.) 3 or 4 SETS

8-10 DB Incline Bench (Mod-Heavy & Slow)

8-10 DB Chest Supported Row (Mod-Heavy & Slow)

-Rest as Needed b/t Set-
GOAL: Unilateral Lower + Upper Push/Pull | RPE 6-7 or higher — you have the option today to push the loads up a little more if you’re feeling good. I love the elevated reverse lunge for a great posterior and unilateral workout. Be mindful that you MUST be able to stand up every rep…no collapsing under the bar in the lunge. 16 reps means 8 each leg.


Metcon (No Measure)

1.) 3 SETS

30 Single DB Glute Bridge-Ups (Heavy & Slow)


20 Single DB Floor Press (Slow!)


10/10 Side Plank Hip Lifts (Slow!)

-Minimal Rest b/t Sets-

2.) 2 SETS

50 Banded Leg Extensions

50 Close Grip Banded Straight Arm Pushdown

-Rest as Needed b/t Sets-

3.) 1 SET*

3:00 Bar Hang

3:00 Wall Sit

2:00 Bar Hang

2:00 Wall Sit

1:00 Bar Hang

1:00 Wall Sit

*Each time period is a running clock, accumulate as much time in the hold as possible.
GOAL: Lower Push + PC | Don’t sleep on the bar hang and wall sit…if you have been doing NCFLEX for a while you should be reaping the benefits of increased grip strength. It will be something that we target more directly going forward. If you are feeling like a BOSS HOSS…add some weight to these holds and try to go unbroken — yikes.

Mixed Conditioning

Metcon (No Measure)


3-5 SETS

6:00 Cardio Choice*

*2:00 Pace Intervals…

0:00-2:00 EZ

2:00-4:00 Moderate

4:00-6:00 Hard

-Rest 3:00 b/t Sets-

*Choose a different modality than last week…if you biked last week, row / run / uphill walk this week.”