Friday

Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

5×5

Tempo Box Squat (32X2)*

*Heavy for all 5 Sets. Superset with 12-15 Slow DB Chest Flys (Moderate).

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Slowly becoming some of my favorite squats…tempo box squats. GOOD LAWD. For the chest flys, experiment with a few different angles / directions of the DBs. The standard hold would be parallel to one another…try holding at a slight angle in relation to the body.

Bodybuilding

Metcon (No Measure)

2 SETS (8:00 each)

4:00 Cardio Choice

Immediately into…

4:00 AMRAP of:

8 DB Hang Power Clean

3 DB Up-Down Devil’s Press

-Rest 1:00 b/t Sets-

3 SETS

25 Straight Barbell Curls (Light-Moderate or Empty Bar)

10 Ab Wheel or Barbell Rollouts

1:00 Ring FLR

-Rest as Needed b/t Sets-
GOAL: Do not rush the HPC! Feel the movement out and really try to think about the hip extension, pull under, and intentional stand…then the DBs come down to the hips. If you choose to do these in a Sumo stance, you likely don’t have a pull under…you will receive the DBs in the ‘muscle clean’ position.

Mixed Conditioning

Metcon (No Measure)

2 SETS

AMRAP x 5 MINUTES

10/8 Cal Bike

10 Alt Jumping Lunges

-Rest 1:00 b/t Sets-