Saturday

Crossfit RXD – NC COMP

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Walk, Hike, Run at a brisk pace while nasal breathing only. Do not do this session for distance or for intensity. This is all about focusing on your breathing and controlling it while you work at brisk pace.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)

2 SETS

:30 Bootstrappers

:30 Groiners

2 SETS

:30 Mountain Climbers

:30 Push-Ups to Pike

2 SETS

:30 Hollow Body

:30 Air Squats

2 SETS

:30 Pike Hold

:30 Russian KB Swings

2 SETS

:30 KB Upright Rows

:30 Slow Goblet Squats

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 HS Walk or HS Hold Play / Practice

Min 2 – :40 Hollow Rock or Hollow Hang

(No Measure)

Workout

“KETTLEBELL ROCK” (Time)

4 ROUNDS FOR TIME

12 Handstand Push-Ups

18 Pull-Ups

24 KB Goblet Squats (53/35)|(35/26)

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

ON A 32:00 RUNNING CLOCK…

10:00 to Establish Heavy 1-Rep Squat Clean

-Rest 2:00-

ON THE REMAINING 20:00 CLOCK…

800m Run

15 Clean & Jerks (135/95)

400m Run

15 Clean & Jerks (185/135)

200m Run

Max Clean & Jerks (225/155) in Time Remaining…

(Score is Reps)

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