Monday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME*

40/30 Cal Row

50′ HS Walk

*Moderate Effort — should be matching times on each row each round.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 SETS

6 Up-Downs

6 Single DB Front Squat

6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength

Back Squat (1×2 / 1×2 / 1×2)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 DB Front Squats (50/35)|(35/20)

15 Chest to Bar Pull-Ups

10 DB Up-Down

(Score is Time)

C. STRENGTH / GYMNASTICS

Bent Over Row (5×5)

5×5

Bent Over Row*

*Moderate to Moderate-Heavy for all 5 Sets. Control the barbell to the body…no extra torso or hip movement. Keep these strict!

*After each set perform a 1:00 Superman Hold.

(Score is Weight)

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