Wednesday
Announcements
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Deadline to pre-order is January 5th.
Crossfit RXD – NC FLEX
Functional Strength
Metcon (No Measure)
5-5-5-5-5
“Pausing + Deadstop” Sumo DL*
*:01 clear pause below the knee every rep. Controlled descent down the body to a deadstop on the ground for at least :01. Superset each set of 5 with 10-15 Strict Wide Grip Pull-Ups into 10-15 Strict Chin-Ups.
-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Heavy AF for these today with a deadstop and pause. Your grip should be SCREAMING at the end of each set. We want time under tension and control.
Bodybuilding
Metcon (No Measure)
FOR QUALITY
27-21-15-9
DB Narrow Stance Goblet Squat (Heavy)
*1:00 Wall Sit after each set.
-Minimal Rest b/t Sets-
3 SETS
16 Alt. DB Twisting Curl (Mod-Heavy)
14/14 DB Tricep Kickback (Light)
-Rest as Needed b/t Sets-
3 SETS
20/20 DB Long Lunges (Light)
20 DBL DB Front Raise (Light)
20 Hanging Knee Raises
-No Additional Rest b/t Sets-
GOAL: Lower-Upper-Lower/Upper/Midline. Fun full-body day here to cap things off after the heavy deads. For the tricep kickbacks, use a weight that you can control and move slowly for all 14 reps on each arm.
Mixed Conditioning
Metcon (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.
