Tuesday

Crossfit RXD – Renegade Training

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

21-15-12-9-12-15-21

Double DB Snatch (35/20)

Cal Bike

*Do not pace the bike. Sprint and see what you’re made of…

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

Into…

2:00 Lacrosse Ball on Lats (1:00/side)

2:00 Banded Shoulder Distraction from Rig (1:00/side)

:20 Elbow Punches with Barbell

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

Workout

Metcon (3 Rounds for time)

1. EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.

C. STRENGTH / GYMNASTICS

Push Press (1×3)

ON A 15:00 RUNNING CLOCK…

Establish Heavy 3-Rep Push Press

-Rest as Needed-

Establish Heavy 5-Rep Push Press

Push Press (1×5)

ON A 15:00 RUNNING CLOCK…

Establish Heavy 3-Rep Push Press

-Rest as Needed-

Establish Heavy 5-Rep Push Press

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