Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Calories)

5 SETS

1:30 Max Cal Row

-Rest 3:00 b/t Sets-

(Score is Lowest Cals)
Goal: All out. This conditioning effort should make your belly turn. If it doesn’t, you’re probably not going hard enough. Don’t leave anything on the table here…all out.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Thoracic Rotations

10 Scap Pull-Ups

10 Alt Groiners

Into…

AMRAP x 6 MINUTES

10 Tight Kipping Swings

10 Alt Box Step Ups (lower than workout height)*

10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Bar or Ring Muscle Up Practice

MIN 2 – 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Ring or Bar Muscle Up

6 Push Jerk (155/105)|(115/75)

9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up

MU Option 2: 6 Ring Rows or Strict Pull-Ups

KG BB: (70/55)|(50/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)

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