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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

10-10-10-10-10

Tempo “No Touch” Deadlift (32X1)

*Start Moderate and work to a Heavy/Mod-Heavy weight for 10 reps. After each set, perform 10/10 Plate Around the Worlds with a 45lb or 35lb plate.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | While writing this goal, I just tested this DL workout…it’s AWESOME. Here’s the deal…DO NOT use a switch grip DL. Use a double overhand grip and STRUGGLE with the tempo and the grip. Keep the tempo true…do not rush that :03 descent.

Bodybuilding

Metcon (No Measure)

2 SETS

Max Strict Pull-Ups

Max Strict Push-Ups

-Quick Rest b/t Movements & Sets-

3 SETS

15 DB Sumo Squats (Moderate & Slow)

20 Alt Side to Side Knee Raise

25 Single DB Upright Row (Moderate)

-Quick Rest b/t Movements & Sets-

2 SETS

Max Strict Pull-Ups

Max Strict Push-Ups

-Quick Rest b/t Movements & Sets-
GOAL: Mixing a bit of the upper push/pull with some continued training of the posterior chain and midline. Strict means strict…ZERO MOMENTUM.

Mixed Conditioning

Metcon (No Measure)

3 SETS

7:00

Run, Bike, or Row*

Set 1 – Easy Effort

Set 2 – Moderate

Set 3 – Moderate+

-Rest 2:00 b/t Sets-