Saturday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FBB Flow Warm-up

3-4 ROUNDS…

1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)

10 Steps Bear Crawl Forward (slow & intentional)

10 Steps Bear Crawl Backward (slow & intentional)

10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)

10 DBL Sumo DB Deadlift

10 DBL DB Thrusters

20 Plate Hops

-10:00 Cap-

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

1:30 Max Cal Row or Bike

1:30 Max Wall Balls

1:30 Max Russian KB Swing (70/53)|(5335)

1:30 Max Double Unders

-2:00 Rest b/t Sets-

Finisher

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Dragon Stretch + Nasal Breathing

3:00 Calf Release on KB

*Perform 1:30 on each side of the body.

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for weight)

1. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 5-Rep Deadlift

-Rest as Needed-

2. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 5-Rep Back Squat

-Rest as Needed-

3. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 5-Rep Push Press

*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.

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