CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

CHOOSE YOUR ADVENTURE (Pick One of Two then hit Lunges)

1.) 5 SETS

3/3 Turkish Get-Up*

*Start Moderate and Build to Moderate Heavy.

-Rest as Needed b/t Sets-

2.) 5 SETS

10 Alt. Landmine Rotations*

*Moderate for all 5 Sets

-Rest as Needed b/t Sets-

3.) 3×20

Alt. Forward Lunges (Mod)*

*Intentional and controlled movement. DBs or Barbell…athlete choice. Loading should not be heavy…use the same moderate load for all 3 sets
GOAL: RPE 6-7 — Odd object strength followed up by unilateral lower. I like to make sure I do an adequate amount of single leg work weekly to help correct any imbalances that might exist in the squat or hinge patterns. Today, we lunge forward…athlete choice on tool and grip. The toughest variety will be mod-heavy in the front rack…the demand is BRUTAL.


Metcon (No Measure)

1.) 3 SETS

Max Reps DB Incline Bench Press (AHAP)

-Rest as Needed b/t Sets-

2.) 30-20-10*

Single DB Pullover (On Bench)

Banded Tricep Extension (Overhead)

Bench Dips (Fast!)

*Complete 30 of each, then 20 of each, then 10 of each. Complete in order with minimal rest b/t sets.

3.) 4 SETS

Max Reps of the Double DB Complex…

1 Rep is…

2 Double DB Curls


2 Double DB Hammer Curls


2 Double DB Supinated Bent Over Row

*Use a Light-Mod or Light Weight for all sets.

-Rest as Needed b/t Sets-
GOAL: Chest & Arms — for the incline bench press, perform with a weight that you STRUGGLE to get 10-12+ reps with…no more than 15 MAX. Banded Tricep Extension OH is banded attached to the pull-up bar, athlete in lunge-style stance, and extend arms from behind head to out in front of body.

Mixed Conditioning

Metcon (No Measure)


5-7 SETS

4:00 ON Bike or Row*

-Rest :30-

1:30 Ring FLR or Plank

*Goal in the 4:00 is the highest sustainable pace you can hold for all 4:00 and all 5-7 sets…you have to keep the same pace throughout.

-Rest 1:00 b/t Sets-