CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Pausing Bench Press*

*Slow and intentional. Moderate-Heavy loading only. Pause for :02 on chest.
GOAL: RPE 6-7 — Simplified strength continues this week with some classic 5-bys at moderate-low volume and moderate-heavy loading…pull-push-squat. We will work 7 sets of 3-5 then 9 sets of 1-3 reps in the coming weeks.


Metcon (No Measure)

1.) 3×10/10

Single Arm DB Bench Press (Mod-Heavy)*

*After both arms, superset with 20 Reps of 3/4 ROM Single DB Bench Press. Hold DBs by with both hands across chest.

-Rest as Needed b/t Sets-

2.) 3 SETS

Max Reps Seated Banded Narrow Grip Pull-Down (:01 Pause at

Immediately Into…

Max Reps Seated Banded Row (:01 pause at chest)

-Rest as Needed b/t Sets-


60 Perfect & Slow Dips

40 Perfect & Slow EZ Bar Curls (Heavy)

20 Perfect & Slow Strict T2B + Knee Raise**

*Break-up as needed and complete in any order.

**1 Rep = 1 T2B + 1 Hanging Knee Raise
GOAL: Chest & Arms — You shouldn’t be able to do more than 5 reps at a time of the Strict T2B + Knee Raise…make those 20 reps COUNT.

Mixed Conditioning

Metcon (No Measure)


15 SETS (:40 ON / :20 OFF)*

SET 1 – Burpees

SET 2 – Double Unders

SET 3 – Deadhang from Bar

-No Additional Rest b/t Sets-

*Complete 5 Sets of each alternating between the 3 for 15 sets total