NC FLEX – Mon, Oct 10

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Push Press (10-10-10-10*)

*Superset each set of PP with 5/5 Slow Kneeling Plate Around the Worlds and 15 Hollow Rocks.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Upper Push Main. Start moderate and build every set. All Sets unbroken. The month of OCT will be more of a broad exposure to strength training — mixing movements, loading, tempos, and equipment…expect to get a lot of different touches in OCT.


Metcon (Checkmark)

1.) 3 SETS – Lower Body

20 KB Goblet Sumo Squats (Heavy)

20 Russian KB Swing (Heavy)

1:00/1:00 KB Goblet 1/2 Lunge Hold

-Rest as Needed b/t Sets-

2.) 3 SETS – Upper Body

20 Weighted Strict Dips (Mod)*

10 Reps of 1+1/2 Barbell Curls (Mod)

20 Pronated Wide Grip Ring Rows

*Add enough weight to force 2 sets.

-Rest as Needed b/t Sets-

3.) 3 SETS – Accessory

30 Tib Raises

20 Hollow Rocks

10 Strict Toes to Bar

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (Checkmark)



MIN 1 – :45 Cardio Choice 1

MIN 2 – :45 Cardio Choice 2

(No Measure)

GOAL: The goal is to find a pace on both cardio pieces that you can sustain for all 20min. You should look for the same exact splits for all intervals.