Saturday

Crossfit RXD – Renegade Training

View Public Whiteboard

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)

2 ROUNDS (no stopping b/t movement):

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH (45/35)|(25/15)

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Flow Stretching

Suggested Flow…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for weight)

1. ON A 7:00 RUNNING CLOCK

Build to Moderate 7-Rep Overhead Squat

-Rest as Needed-

2. ON A 7:00 RUNNING CLOCK

Build to Moderate 7-Rep Strict Press

-Rest as Needed-

3. ON A 7:00 RUNNING CLOCK

Build to Moderate 7-Rep Bench Press

*Perfect mechanics and moderate loading. Stay below the loading for the OHS from earlier in the week. Move with purpose…these are not meant to be heavy.

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