Saturday

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

View Public Whiteboard

Functional Strength

Metcon (No Measure)

3 SETS

7/7 Reverse Lunge (Mod-Heavy)

Immediately Into…

7 Back Squats

-Short Rest b/t Sets-

3 SETS

9 Reps of 1 Strict Press + 2 Push Press (Mod)*

1:30 Glute Bridge Hold

*Slow Lower on Push Press

-Short Rest b/t Sets-

FOR QUALITY

15-12-9-12-15

Russian KB Swing (Heavy)

Tall Box Jump*

*Two-foot takeoff + Step Down
GOAL: RPE 6-7 | Nasty lunge + squat combo…use a weight that makes you work for every single rep on the squat. For the ‘for quality’ piece, this is NOT for time. Feel every rep of the KB swing. Feel every single jump…coil, explode, land.

Bodybuilding

Metcon (No Measure)

3 SETS

12 Reps of Double DB Front Raise + Double Lateral Raise (Light)

*1 Rep = DB Front + DB Lateral

-Rest as Needed b/t Sets-

3 SETS

20-30 Standing Banded Straight Arm Push-Down

Immediately Into…

20-30 Seated Banded Lat Pull Downs

Immediately Into…

20-30 Kneeling Banded Crunches

-Rest as Needed b/t Sets-
GOAL: Shoulder volume with light DBs into a banded push-pull-crunch finisher style session. For the banded movements, choose a number that you can do with fast reps but by the end of the set…you’re toast. Sets should be unbroken but challenging.

Mixed Conditioning

Metcon (No Measure)

FOR QUALITY

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.