Monday
Crossfit RXD – NC METCON
Warm-up
Warm-up (No Measure)
Foam Roll
1:00 Upper Back/Lats
1:00 Right Quad
1:00 Left Quad
Into…
2 ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches
Into…
2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats
Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat!
Extended Warm-up
Metcon (Weight)
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats (135/95)|(95/65)
(Score is Time)**
*Bar comes from the ground. GHDs Optional if accustomed to the volume.
**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads + IT Bands
(No Measure)
