Tuesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Banded Plank

10 Banded Pass Through

10 Banded Pull Aparts

Into…

2 ROUNDS

1:00 Bike*

5 SA DB Deadlift (R)

5 SA DB Press (R)

5 Knee Push-Ups

5 SA DB Deadlift (L)

5 SA DB Press (L)

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike

10 Strict Ring Dips or Box Dips

20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

3 SETS ON 3:00 CLOCK…

1:00 Max DB Walking Lunges (50/35)

16 DB Box Step-Ups (24/20)

Max Strict HSPU in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Reps)

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Pistols (For Quality)

MIN 2 – :45 Bike (Moderate)

(No Measure)

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