Wednesday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Dedicated Hip Work Prior to Back Squat

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Alt. Supermans

10 Cossack Squats

2 ROUNDS

1:00 Bike

10 Right and Left Banded Side Steps*

5 BB Kang Squats

*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
**Last Seen 9/27/19

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
**Last Seen 9/27/19

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

Overhead Squat (3×10)

3 SETS

10 Reps with final weight @ 1111 (Take from rack)

(Score is Weight)

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