CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

Max Reps Bodyweight Bench Press*

*If BW is not possible, use a weight that you can get at least 7-10 reps. Goal is to match your reps each set.

FOCUS: RPE 8-9 | One of the best tests of your own relative pressing strength…how many times can you move your bodyweight off of your chest. Adjust this as needed to be in the 7-10+ range. The gold standard IMO here would be at least 15 reps per set.

Bodybuilding

Metcon (No Measure)

1.) 2 SETS

30/30 Single Arm Banded Chest Fly

30 Short ROM Push-Ups*

*3/4 ROM and FASTTTTT

-Rest as Needed b/t Sets-

2.) 3 SETS

10 Plate Front Raises

15 Plate Presses

30 Alt. Heel Taps Over Standing Plate*

*Each time the heels touch is 1-Rep

-Rest as Needed b/t Sets-

3.) FOR QUALITY*

100 Banded Curls

100 Bench Dips

*Break-up as needed to complete the 200 reps.

FOCUS: Upper Push / Pull

Press Focused

Mixed Conditioning

Metcon (No Measure)

WEEKEND WARRIORS

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck