Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)


10 Reps of 1+1/2 ROM Barbell or DB Bench Press (Mod-Heavy)

*Lower weight down to chest, then 1/2 way up, then back down to chest then all the way to extension.

-Rest as Needed b/t Sets


10/10 DB Supported Bent Over Row (AHAP, Slow)

10 DBL DB Romanian DL (AHAP, Slow)

20 DB Shrugs (AHAP, Slow)

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | For the Bench, use a weight that you KNOW you can achieve the full set but it will be a struggle. Athlete choice whether you want to build each set or use the same weight across all the sets. If you are building, all 4 sets should still be mod-heavy…keep the jumps conservative.


Metcon (No Measure)


50 Reps of DB Complex…

1 Rep is…

Lunge Left

Lunge Right

Hammer Curl Left

Hammer Curl Right

DB Hang Clean

2 x DB Strict Press

*Use a weight that challenges your grip after 3-5 reps. Try to hold onto DBs for at least 3 reps before resting. I used 40lb for this workout.
GOAL: Everything is (1) except for the Strict Press…double those up! I found doing ‘5 Reps’ at a time to be a good pace with about 1:00-1:30 rest between my sets. For the DB Hang Cleans, I used a Sumo stance to allow the DBs to pass b/t my legs then to the shoulders.

Mixed Conditioning

Metcon (No Measure)

2-3 SETS

9:00 Cardio Choice*

*MIN 1-3 – EZ Pace

MIN 4-6 – Moderate

MIN 7-9 – Hard

-Rest 3:00 b/t Sets-

EZ = Sustainable for 30+ Min

Mod = Sustainable for 10 Min

Hard = Sustainable for 5 Min