Tuesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

1000m Row

-Rest Equal Time-

800m Row

-Rest Equal Time-

600m Row

-Rest Equal Time-

400m Row

-Rest Equal Time-

200m Row

-Rest Equal Time-

1000m Row*

*Yes, you finish with another 1000m Row on short rest! Try to match or beat your first time.

(Score is Time)

B. 60:00 GPP

Warm-up (No Measure)

*Keep all loads in the Back Squat moderate and relative to the set being performed…move for quality and precision.

Warm-up

Warm-up (No Measure)

3 ROUNDS

9 Up-Downs

7 DB Goblet Cyclist Squats*

5/5 DB Push Press

*Close stance Squat with heels on plate.

Following the warm-up go into your teaching of the Back Squat then review the movements for the workout.

Strength

Back Squat (3-2-1-3-2-1)

ON A 20:00 RUNNING CLOCK…

3-2-1-3-2-1

Back Squat*

*Wave loading…Each corresponding set is heavier than the first.

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

8 Alt. Single DB Up-Downs (50/35)|(35/20)

10 DB Goblet Squats

12 Alt. DB Snatch

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Samson Stretch (R)

3:00 Saddle Pose

1:00 Samson Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Deload Week for BS & SP — We will come back to next week with 1RM retest. Goal this week is to keep it light and perfect mechanics.

Back Squat (1×5, 1×5, 1×5)

BACK SQUAT

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Shoulder Press (1×5, 1×5, 1×5)

STRICT PRESS

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

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