CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3×10-12

Barbell Hip Thrusts*

*Moderate-Heavy to Heavy for all sets. Clear pause at the top of every rep. Superset with 10-15 SUPER Strict Pull-Ups after every set…even if you’re a pull-up ninja, you should need to break these up!

2.) 3 SETS

1:00 Weighted Bar Hang*

-Quick Rest-

1:00 Max Weighted Strict Dips

*Add additional weight with vest or DB b/t thighs. Goal is a full minute hold that you STRUGGLE to hold.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Get ready for the barbell on your body…use a pad, fam! No shame in the pad game. For the hip thrusts, make sure you are creating a clear pause at the top with full engagement of the posterior chain.


Metcon (No Measure)

1.) 3 SETS

15 Single KB Feet Elevated RDL (Heavy & SLOW)

Immediately into…

15 Single KB Feet Elevated Baseball Grip Squats (Heavy & SLOW)*

*Hold KB with both hands on center handle, between legs and squat as low as possible.

-Rest as Needed b/t Sets-


75 Empty Barbell Wide Grip Strict Press

75 Empty Barbell Kang Squats

50 Alt Side Lunges or Cossack Squats*

50 Barbell or Ab Wheel Rollouts

*25 Reps Each Leg
GOAL: 90 reps to blast the posterior chain…I love this combo of movements and the sequence / challenge of NO REST. You should be burning with the weight and control!

Mixed Conditioning

Metcon (No Measure)


5:00 Max Distance

-Rest 2:30-

4:00 Max Distance

-Rest 2:00:

3:00 Max Distance

-Rest 1:30-

2:00 Max Distance

-Rest 1:00-

1:00 Max Distance

-Rest :30-

5:00 Max Distance

*Use any cardio choice to complete…run, bike, row, or ski