Wednesday

Announcements

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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

9-9-7-7-5-5

Incline Bench (Mod-Heavy)*

*Superset with Max Strict Dips immediately into 1:00 Plank Hold.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | If you don’t have an incline bench, you can use a med ball to create an incline. For the strict dips, bench dips are a great option if you struggle with the full ROM dip. Bench dips are fantastic for allowing for higher volume and a reduced load. Also, even if you’re more advanced…the bench dips are a great way to create a short ROM pump!

Bodybuilding

Metcon (No Measure)

15-15-15

EZ Bar Curl (Heavy)*

*Increase weight each set. Superset with :30 Max Reps of Banded Tricep Push-Down.

15-15-15

DB Shrugs (Heavy)*

*Increase weight each set. Superset with :30 DBL DB Lateral Raise (Light).

3 SETS

20-30 Banded Russian KB Swings (Heavy)

Immediately Into…

30 Reps of Banded Curls

-Rest as Needed b/t Sets-

3 SETS

1:00 Slow Alt. Mountain Climbers

1:00 Prone Side to Side Heel Taps

1:00 Controlled Crunches

-Rest as Needed b/t Sets-
GOAL: For the 15s…increase weight with each set. All sets should be ‘heavy’. For the:30 Max Reps, use a weight and band that is light enough to go unbroken for a FULL :30…no stopping during the :30 at all. Prone side to side heel taps…lie on your back with knees bent and feet planted. Crunch up about 1/4 and tap your heels with a side to side movement of your arms.

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.