Monday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with hard effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP…

3-4 Sets for QUALITY:

10 Groiners (hold 1-2 seconds on each side every rep)

5 Standard Stance Air Squats

5 Narrow Stance Air Squats

5 Wide Stance Air Squats

:30 Plank to Pike

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS…

3 Partner Front Rack Stretch w/ PVC/ partner*

3 Partner Wall Squats (32×1)**

Strength

Front Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

20 Front Squat (135/95)|(95/65)

40 Sit-ups*

40 Plate OH Step-Back Lunges (25/15)|(15/10)

15 Front Squat (155/105)|(115/75)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

20 Sit-ups

20 Plate OH Step-Back Lunges

10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

FOR QUALITY

3 SETS

2:00 Max Muscle-Ups

-Rest 2:00 b/t Sets-

*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.

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