CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3-5 SETS

5-7 Weighted Pull-Ups

Immediately Into…

1:00 Weighted Dead Hang*

*1:00 Max hold time. Make sure to come down safely. Have a box or platform set up to the side or drop the weight then come down.

2.) 15-12-9

Unbroken 1+1/2 Front Squats (Light-Mod)*

*Use barbell or double DBs. Execute full squat down, PAUSE FOR :01 then come up halfway, then back down, then all the way up…this is one rep. Increase weight every set.

-Rest as Needed b/t Sets-

FOCUS: Heavy Upper Pull / Lower Push

TIME: 30-35min

GOAL: RPE 8-9 / RPE 6-7 | Running it back to the week of 7/11! See how perform after a full 4 week training window. Heavy vertical pull into heavy dead hang hold. If you have access to a lat pulldown machine, go for it! If you’re still working on your strict pulling…use a band and slow things down to make 5-7 reps really challenging. For the FS…godspeed. These are brutal. The :01 pause at the bottom is a gamechanger.


Metcon (No Measure)

1.) 3 SETS

10/10 Wide Stance DB Bent Over Row (Heavy)*

10 Wide Grip DB Pull-Over**

*Stand in sumo stance, bent over, with DB between legs. Execute row.

**Hold DB by both heads (shoulder width). Execute pull-over.

2.) 3 SETS

30 Banded Tricep Push Down*

*1:00 Diamond Grip Plank after each set. No additional rest.


MIN 1 – :45 Alt. DB Slides

MIN 2 – :45 Alt. DB Farmer Step-Ups

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (No Measure)


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