Crossfit RXD – Strength & Conditioning
Warm-up (No Measure)
3 ROUNDS (3:00 Cap)
10 PVC Pass Thrus
5 Inch Worm + Push Up
3 ROUNDS (5:00 Cap)
5 Down & Finish*
5 Elbows High & Outside**
5 Snatch Drops***
Athletes can perform rounds 1 & 2 with a PVC then swap to a barbell!
*Down & Finish: PVC pipe in Snatch-grip, chest up, shoulders back. Dip into Power Position, then stand.
**Elbows High & Outside: Dip, drive, and finish by pulling the bar up the body, elbows stay high and outside of the PVC.
***Snatch Drops: With PVC overhead in Active Shoulder Position, feet start in jumping position and quickly land in receiving position, working on catching lower with each rep until just above parallel.
8 Power Snatch (95/65)|(65/45)
10 V-Ups or Tuck-Ups
10 Power Snatch (135/95)|(95/65)
15 V-Ups or Tuck-Ups
12 Power Snatch (155/105)|(115/75)
30 V-Ups or Tuck-Ups
(Score is Total Time)
Bench Press (3×7)
Optional Bench Sesh!
Bench Press (21X1)*
*After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond.
**Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout.
(Score is Load)