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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

3 SETS

20-30 Banded Russian KB Swings (Heavy)

Into…

10-15 Strict Pull-Ups

Into…

Max DB Deficit Push-Ups

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | For the banded RKBS check out the NCFIT movement library on YouTube! The deficit push-ups can be done on stacked plates or DBs. Try to only rest a few seconds between each movement…move quickly then rest as needed b/t the sets.

Bodybuilding

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – Max Banded Lat Pull-Down

MIN 2 – :45 DB Chest Fly (Mod-light)

MIN 3 – :45 DB Weighted Sit-Up (Mod-light)

3 SETS

30 DB Glute Bridge-Up (Heavy)

30 Russian Twist (Light/No Weight)*

*L+R = 1 Rep

-Rest as Needed b/t Sets-
GOAL: Gonna feel a little ‘metcon-ish’ in the EMOM but focus on getting quality reps as you work through your 5 sets. Finishing off the day with posterior and midline finisher…the goal on the GBU is to FEEL that sucker within the first 15 reps and truly burn it out. The Russian Twist fight to keep the hips square while rotating the torso.

Mixed Conditioning

Metcon (No Measure)

7 SETS

2:00 ON / 1:00 OFF

Max Distance Any Cardio Machine*

*Try to keep all meters within striking distance of one another. Don’t score 750m on set 1 then 100m on set 2…consistent.