Saturday

Crossfit RXD – NC COMP

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A. CONDITIONING

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
Goal – Well, we know something like this is coming in about a month…so here’s a gut check. Don’t get thrown off by the workout or the movements. Play to your strengths in this type of workout (ex: if pull-ups are strength push harder there and be smart on the thrusters) and dig deep where you have to.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Tuck Jumps

10 KB Deadlifts

5 Russian KB Swings

:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row

50 KB Swings (53/35)|(35/26)

50 Box Jump Overs (24/20)

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100/80 Cal Row

100 KB Swings (53/35)|(35/26)

100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

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