Friday
Crossfit RXD – NC FLEX
Functional Strength
Metcon (No Measure)
5×7
Tempo Back Squat (32X2)*
*Mod-Heavy for all 7 Sets. Option to perform to a box. Superset with 10 Slow DB Bent Over Row (Mod-Heavy).
-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Get ready to join the booty and quad burners anonymous with this one! This is a super tough tempo and you should use a weight that after 4 reps you wish you had gone lighter. All 5 sets at the same grueling weight. Not the heaviest in the world but something that makes you EARN that tempo.
Bodybuilding
Metcon (No Measure)
3 SETS
Max DB Incline Bench (AHAP)
Into…
1:00 Max Banded Tricep Pull Down
Into…
1:00 Plank Hold
-Rest as Needed b/t Sets-
3 SETS
20 Slow Calf Raises
20 Slow Tib Raises
-Minimal Rest b/t Sets-
3 SETS
10-15 Ab-Wheel Rollouts
10-15 Strict Knee Raise or T2B
-Rest as Needed b/t Sets-
GOAL: Hitting a few new ones today with the calf raises and the tib raises. for the Tib raises, setup with your back on the wall and feet about 6-8 inches off the wall. Keep your heels down and slowly lift your toes toward your knees and back down…that is one. These are awesome for knee health and also for creating more explosivity.
Mixed Conditioning
Metcon (No Measure)
FOR QUALITY
20-30+ Minutes Weighted Walk*
*Use Ruck or Weight Vest. Walk at a brisk pace.
