Monday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

25 Cal Row

15 TTB

25 Box Jumps (24/20)

15 HSPU

-Rest 1:00 b/t Sets-

*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7-10 Reps Each

Cal Row (stays same each round)

Squat → FS → OHS (pvc)

Push-up→ Ring Support → Dip Negative

Scap Pull-up → Chin-up → Pull-up

Sit-up → Leg Lift → Hanging Knee Raise

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

Workout

Metcon (3 Rounds for reps)

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press.

C. STRENGTH / GYMNASTICS

Front Squat (10×2)

10 SETS

2 Front Squat*

*Start moderate and build to heavy. Use a heavier weight for each set than your 1-1 Squat Clean for 8/26.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806