Monday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

750m Row

-Rest 3:00 b/t Sets-

(Score is Time for Each Set)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Frog Jumps

10 Glute Bridges

2 ROUNDS

7 Jumping Squats

7 Up-Downs

7 BB Good Mornings

Following the Warm-Up, go into your teaching of the Back Squat.

Strength

Back Squat (Build to a 2RM Back Squat)

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Back Squat*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Up-Downs Over Bar

20 Back Squats (115/75)|(75/55)

-Hard Cap 10:00-

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

8-12 Reps of Unbroken Hang Power Clean*

*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.

-At Least 2:00 EZ Bike b/t Sets-

(Score is Weight)

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3010 E La Palma Ave, Anaheim, CA 92806