Friday

Announcements

RXD Christmas social this Saturday at 7pm at Brewery X.
Be sure to wear your ugly Christmas sweater.
Don’t forget to vote for athletes of the year and coach of the year!

Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

4xMax Reps

Bench Press (Bodyweight)*

*If Bodyweight is not doable for at least 8-12+ reps, lower load to hit that target. Superset each set with a 10 Super Strict Pull-Ups (:01 pause above bar)

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Love this test…being able to move your bodyweight is very important. Understandably, this is not always easy. If you need to lower the weight due to strength limits, do so until you hit the target range. If you’re big and strong but 8-12 is not in the cards…hit your bodyweight for AMRAP. Might be less reps but the loading will be much more significant.

Bodybuilding

Metcon (No Measure)

3 SETS

20 Reps of 1+1/2 Single DB Front Squat (Heavy)

Immediately into…

:30 Max Jumping Air Squats

-Rest as Needed b/t Sets-

3 SETS

10 Single DB Pull-Over (Heavy)

5/5 Slow DB Supported Row (Heavy)

Max Empty Barbell Curls

-Rest as Needed b/t Sets-

3 SETS

20 Hollow Rock

Immediately Into…

:30 Tuck Hold

Immediately Into…

Max Tricep Push-Downs

-Rest as Needed b/t Sets-
GOAL: Lower body burner into horizontal upper body pull complimenting the Upper Push/Pull that kicked off the day. For the 1+1/2 Squats…make them hurt, don’t rush them and short the ROM. Break up as needed to get 20 reps then move right into the jump squats.

Mixed Conditioning

Metcon (No Measure)

3 SETS

AMRAP x 4 MINUTES

3 DB Power Cleans (Mod)

5 Burpees

9 Air Squats

-Rest 1:00 b/t Sets-