Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (No Measure)
EMOM x 30 MINUTES
MIN 1 – :50 Max Cal Bike
MIN 2 – :50 Max Hand Release Push-Ups
MIN 3 – :50 Max Alt. DB Snatch (50/35)
MIN 4 – :25 DB Strict Press L / :25 DB Strict Press R
MIN 5 – Walking Rest
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
MOVT 1 – Air Squat
MOVT 2 – Up-Down
Into…
2 SETS
10 Alternating Groiners (with a reach to the sky)
:20 DB Front Rack Hold
10 Push-Ups to Down Dog (active press back & :01 hold)
*From here, move into a simple Squat prep session followed by your teaching…
Workout
Metcon (Time)
FOR TIME
100 DB Front Squats (50/35)|(35/20)
*Every minute including at 0:00, perform 5 Burpees
(Score is Time)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
8/8 Single DB Around the Worlds
10 Slow Alt. Side Lunges
12 Slow Single DB Curls
(No Measure)
C. STRENGTH / GYMNASTICS
Bent Over Row (5×10)
1. 5×10
Barbell Bent Over Row*
*Keep loading moderate and control the load the entire time, :01 pause on sternum
(Score is Weight)
Push Press (5×7)
5×7
Push Press w/ Slow Lower*
*Keep loading moderate and control the load the entire time, :01 pause overhead and slowly lower to the shoulder
(Score is Weight)
Metcon (No Measure)
5×20
Slow Hollow Rock
(No Measure)
