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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

FOR QUALITY*

2:00 Cardio Warm-Up

Into…

40 DB or Barbell Strict Press (Mod)

50 Slow & Strict Pull-Ups

60 DB Forward Lunges (Mod)

70 Russian KB Swings (Heavy)

80 Weighted Sit-Ups (Heavy)

90 Banded Leg Extension or Light Leg Ext.

100 Double Unders

Into…

2:00 Cardio Cool Down

*Complete in Order. Break up each movements as needed to complete. Move quickly b/t movements and sets. Swings, Leg Extension, and Double Unders can all be completed in bigger sets.
GOAL: RPE 8-9 | This is one of those workouts where I want you to move quickly but WITH INTENTION. Do not turn this into a ‘for time’ effort. This is the bulk of the work today…think about the bodybuilding more as a finisher.

Bodybuilding

Metcon (No Measure)

3 SETS

Max KB Horn Curls

Max Close Grip Push-Ups*

*Can do as Diamond Push-Ups or Place both hands on the KB ball.

-Minimal Rest b/t Movements. Rest as Needed b/t Sets-

3 SETS

20 Hollow Rocks

Immediately Into…

1:00 Alt. Quad Heel Taps

-Rest as Needed b/t Sets-
GOAL: Arms and Abs finisher to dust off another amazing week of NCFLEX. If you’re feeling beat up from the week or just want a rest, feel free to save this one for a rainy day but this is an EPIC arm, chest, and ab session. Quad Heel Taps are some of my favorites…start in a Quad Crawl Hold then tap the opposite hand to the opposite foot, meeting in the middle of the body. Alternate with intention.

Mixed Conditioning

Warm-up (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.