Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 Wall Balls (20/14)

20/15 Cal Row

100 Double Unders

(Score is Rounds + Reps)

-Rest 3:00-

AMRAP x 3 MINUTES

Max Shoulder to Overhead (185/135)

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Empty Barbell Good Mornings

20 Glute Bridge-Ups

Into…

3 ROUNDS

10 Empty Barbell Romanian Deadlifts

10 Kipping Swings

10 V-Ups

Strength

Deadlift (1×3)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-18-21

DB Deadlift (50/35)|(35/20)*

Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

Barbell Complex…

2 Power Clean

2 Front Squat

2 Hang Power Clean

*Start moderate-light and build each set toward moderate-heavy. No trainwreck lifts! Everything should be smooth from set 1 through set 5.

(Score is Weight)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Athlete Choice for Active Recovery*

*Run, bike, row, swim, hike, or flow for 10:00 at an easy pace. Goal here is to just move your body and maintain a steady nasal breathing pattern.

(No Measure)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806