CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 8-6-4-8-6-4

Pause High Bar Back Squat or Pause Front Squat*

-Rest as Needed b/t Sets

*Clear :01 Pause at the bottom of each rep. Wave loading, rest as needed b/t sets. Second set of 8-6-4 must be heavier than each corresponding set of the first 8-6-4. Heaviest lift of the day is the final set of 4.

2.) 4 SETS

8/8 DB Supported Row (Heavy)

8 Single DB Pull-Over (Heavy)*

-Rest as Needed b/t Sets-

*Perform laying on bench. Hold DB perpendicular to the body with both hands holding single head of DB. Slowly bring DB over and behind head. Maintain full control of the load the entire range of motion.
GOAL: Lower Push + Upper Pull | RPE 8-9 — working the wave in the squat session similar to last week with the dead and the bench then moving into the upper pull couplet. For the squat, we are targeting a high bar position or front rack as a bit of a change from our normal back squat. This will hit the front of the legs a little more than a low bar squat.


Metcon (No Measure)

1.) 3×8

Plate Front Raise (Mod-Heavy & Slow)

-Rest as Needed b/t Sets-

2.) 3×8/8

Single DB Lat Raise (Mod-Heavy & Slow)

-Rest as Needed b/t Sets-

3.) 3×15 (Heavy & Slow)

DB Shrugs

-Rest as Needed b/t Sets-

4.) 3 SETS

16 DB Alt. Twisting Curl (Heavy)

20 Perfect Diamond Push-Ups

20 Side to Side Heel Taps*

*L+R = 1-Rep. Perform in crunch position, alternating tapping heels with extended arms.

-Quick Rest b/t Sets-
GOAL: Upper Pull / Shoulders | Heavy & slow focus for the day…everything should be heavy and slow today. The reps are low and the weight is HIGH. Keep that in mind when you’re standing in front of the DB rack, looking into the mirror, with the Karate Kid soundtrack blasting.

Mixed Conditioning

Metcon (No Measure)



Cal. Bike or Cal Row

-Rest 1/2 Time of Completion Before Next Set-

Ex: 4:00 to Complete 50Cal…rest 2:00 then start your 40cal.