Tuesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (AMRAP – Reps)

“DEATH BY 10m”

EMOM x UNTIL FAILURE

Run 10m…Adding 10m Every Minute

Min 1 = 10m

Min 2 = 20m

Min 3 = 30m

And So On…

*Option to wear a 20# Vest

(Score is Final Round Completed)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

7 Scap Pull-Ups

7 Scap Push-Ups

6 Bootstrappers

20 Mountain Climbers

Into…

1 ROUND

10 Ring Rows

10 Knee Push-Ups

10 Air Squats

10 Tuck Ups

Into…

1 ROUND

3 Strict Pull-Ups*

3 HR Knee Push-ups

10 Jumping Squats

:20 Hollow Hold

*Athletes can repeat Ring Rows here for 7 reps.

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

:20 Hollow Body Bar Hang

3 Strict Hollow Body Pull-Ups

5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4 Strict Pull-Ups

8 Front Squat (135/95)|(95/65)

12 Hand Release Push-Ups

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME

100 Banded Curls

100 Banded Tricep Extensions

*Can be completed in any order. Partition as needed.

(Score is Time)

C. STRENGTH / GYMNASTICS

Back Squat (1×5, 1×5, 1×5+)

BACK SQUAT

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

(Score is Weight)

Shoulder Press (1×5, 1×5, 1×5+)

STRICT PRESS

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

(Score is Weight)