Friday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY

3 SETS

5-7 Perfect Reps of Each…

Strict Pull-Up

Strict Dip

PVC Pass

PVC Around the World

Overhead Squat

1:00 Row for Meters

*Take 1:00 Walking Rest b/t Sets

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

E-Z 500m Row

into…

3 ROUNDS FOR QUALITY (feel the positions!)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Strength

Clean and Jerk (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5)

5-5-5*

Back Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Metcon (Weight)

EMOM x 15 MINUTES

2 Power Snatch

*Start light and build for the first 10 minutes. Hold for the next 5 minutes across

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