Wednesday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Metcon (Time)

FOR TIME*

Run 2 Mile

75 Cal Bike

2k Row

-No Rest b/t Movements-

*Approach at a sustainable pace for each movement – 70% effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)

10 Step Up → Low Box Jump → Higher Box Jump

10 MB Push Press → MB Thruster → Wall Ball

After the Warm-Up, go into the High Box Jump.

Skill

Max Height Box Jump (Distance)

Max Height Box Jump
ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Optional Finisher

Metcon (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Deadlift (225/155)

-Rest 3:00-

AMRAP x 3 MINUTES

Deadlift (275/185)

-Rest 3:00-

AMRAP x 3 MINUTES

Deadlift (315/225)

*At the start of each AMRAP, must complete 50 unbroken Double Unders.

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