CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Tempo Deadlift (2121)

*Use the same Moderate weight for all 5 sets. Superset with 15 Strict Plate Overhead Presses.

FOCUS: Tempo Lower Pull / Upper Push Superset

TIME: 20-25min

GOAL: RPE 6-7 | :02 Lower / :02 Standing for each DL. The bar MUST come to a complete stop on the ground and a complete stop at the waist. Be rigid in sticking to the tempo. For the plate presses, hold the plate under your chin and parallel to the ground. Press the plate to the OH position, hold for :01 then lower to the starting position. 15 reps should be challenging. For an extra challenge, try these seated on the ground with your legs straight ahead of you.


Metcon (No Measure)

1.) 3×12

Slow DB Chest Fly (Mod-Light)*

*Hold chest squeeze at the top for :02 every rep. Optional Superset with 15 DBL DB Pull-Overs…hold DB together tightly.

FOCUS: Chest / Shoulders

2.) 3 SETS

15-20 Slow DB Hip Thrusts (Mod)*

Immediately Into…

Max Reps Prone Banded Hamstring Curl

*Hold glute squeeze at the tops for :02 every rep.

FOCUS: Glutes / Hammies

3.) 30-20-10

Alt. DB Twisting Curl

Seated Single DB Tricep Overhead Extension

*Increase weight every set…Mod / Mod-Heavy / Heavy


4.) TABATA (:20 ON / :10 OFF, 8 SETS)

T1 – Crunches

-Rest 1:00-

T2 – Superman Reps*

*Lie prone with arms out in front and feet together…raise shoulders/chest and legs off the ground at same time and lower back down. This is 1-Rep.

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (No Measure)



3min Bike, Run or Row*

-Rest 3:00 b/t Sets-

*80-90% Every Set. Goal is to beat your distance or cals every set.