CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Barbell Hip Thrust (Heavy)

-Rest as Needed b/t Sets-

2. 3×12

“Library” Deadlift (Mod-Heavy)

-Rest as Needed b/t Sets-

3. 12-9-6

Hang Power Clean (Mod-Heavy)*

*Crisp with clean mechanics…no starfish.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Complete in order…if you can’t properly setup the barbell hip thrust, use a heavy DB and add a :03 tempo up and down. For the HPC, focus on violent extension and a solid catch. I don’t care how fast you cycle the reps. Use a weight on the HPC that you know you can handle with solid mechanics. Feel the extension on every rep..intentional hinge + fast/full extension.


Metcon (No Measure)

2-3 SETS

15 Double DB Chest Fly (Mod-Light)

15 Double DB Pullover (Mod-Light)

24 Slow Tuck-Ups

-Rest as Needed b/t Sets-

2-3 SETS

20 Double DB Hammer Curls (Mod-Light)

15/15 DB Tricep Kickbacks (Mod-Light)

-Rest as Needed b/t Sets-

1 SET (Optional)

:30 Gun Hold

30 Plate Weighted Deadbugs

:30 Weighted Wall Sit

1:00 Gun Hold

30 Slow Leg Lifts to Plate

1:00 Weighted Wall Sit

1:30 Gun Hold

60 Flutter Kicks w/ Plate*

1:30 Weighted Wall Sit

*L+R = 1 Rep
GOAL: Very heavy strength day followed up by some fun accessory work. Go a little lighter today and focus on squeezing the muscle on each movement. Optional static hold / midline session!

Mixed Conditioning

Metcon (No Measure)


15/12 Cal Row


20/15 Cal Bike

-Rest 1:00 b/t Sets-