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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

3 SETS*

10 Tempo DB Strict Press (2121)

10 Tempo DB Bent Over Row (2121)

10 Tempo DB Sumo Squats (2121)

*Use a moderate / light-mod weight for all 3 sets.

-Minimal Rest b/t Movements. Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Push-Pull-Squat…NCFLEX classic triple with a little spicy tempo. :02 up / :02 down / :01 pause at top / :01 pause at the bottom. Don’t go crazy with the weight. Use something you can feel and control for all 10 reps.

Bodybuilding

Metcon (No Measure)

5 SETS

5-7 Reps Bench Press*

*Start moderate-heavy and build each set. Each set should be tough.

-Rest as Needed b/t Sets-

3 SETS

10 Seated Overhead DB Tricep Extension (Mod-Heavy)

10 Alt. DB Twisting Curl (Mod-Heavy)*

*L+R = 1 Rep

-Rest as Needed b/t Sets-

1 SET FOR QUALITY

100 Slow Hanging Knee Raises*

*Every time your break, 15 Alt Side to Side Heel Taps…L+R = 1 Rep
GOAL: Does it get anymore classic than this!? Chest-Tris-Bi-Abs…you wanted bodybuilding, this is it. If you don’t blast your favorite tunes and flex in the mirror…did this session even happen???

Mixed Conditioning

Metcon (No Measure)

20 SETS

:30 ON / :10 OFF

*Rest an Additional Minute after each 5th Set.

5 Sets – Burpees

5 Sets – Jumping Lunges or Squats

5 Sets – Double Unders

5 Sets – Bike Sprint