Friday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
50m Walking Lunge
14 Alt. Pistols
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
20 Single Unders
10 Bootstrappers
Into…
3 SETS
20 Single Unders*
10 Empty Barbell Good Mornings**
*Can progress to Double Unders
**After 1st round, progress to Single Leg Deadlifts (10 each leg)
Strength
Deadlift (Build to a 2RM Deadlift)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift*
*Testing week for start of strength cycle
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*
*Deadlifts increase weight every set…
30 @ (225/155)|(155/105)
20 @ (275/185)|(185/135)
10 @ (315/205)|(225/155)
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
3-5 SETS
10 Slow DB Floor Press (Heavy)
3/3 DB Slow Turkish Get-Up (Moderate)
(Score is Weight)
