Monday
Crossfit RXD – NC FLEX
Functional Strength
Metcon (No Measure)
4 SETS*
12 Alt. DB Step-Ups (Moderate)
16 DB Power Clean + Push Press
20 Alt. DB Curtsey Lunge
*Rest less than 1:00 b/t movements.
-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | We’ve seen complexes like this before but with the higher volume, use a slightly lighter load. Each set should be able to be done unbroken. A good challenge would be trying to rest less than :30 b/t each movement or can you go unbroken from the step-ups into the PC + PP
Bodybuilding
Metcon (No Measure)
3 SETS
15 Seated Slow Close Grip Banded Row or Cable Row (Mod-Heavy)
into…
15 Slow DB Romanian DL (Mod-Heavy)
-Rest as Needed Between Sets-
3 SETS
Max DB Chest Fly or Cable Fly (Light-Mod)
into…
Max Straight Arm Banded Pull Down or Lat Pull Down (Light-Mod)
-Rest as Needed Between Sets-
3 SETS
15 DBL DB Rolling Tricep Extensions (Light-Mod)
into…
Mx DBL DB Hammer Curls (Light-Mod)
-Rest as Needed Between Sets-
2 SETS
30 Hanging Knee Raise
15 Ab-Wheel or Barbell Rollouts
1:00 Quad Heel Taps
-Minimal Rest b/t Sets-
GOAL: BIG DAY. GET SOME. Fun BB day to tackle with some new movements layered in…seated close grip row, cable fly, rolling tricep extensions, and more. For the Quad Heel Taps, start in a low bear crawl or table top position. Raise your opposite foot and bring it across your body to your opposite hand. Alternate each side for 1:00.
Mixed Conditioning
Metcon (No Measure)
10x200m
Row or Run
-Rest Double the Time of Each Effort-
*If you are using a bike, 20cal or 600m.
