Wednesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

800m Run (1-Mile Pace)

(Score is Time)

-Rest 5:00-

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
-Rest 5:00-

Metcon (Time)

FOR TIME

800m Run (Max Effort)

(Score is Time)
GOAL: Pace-Race-Race. Use the first 800m to warm-up and work on your breathing…it should also set an easy benchmark for you to surpass in the second 800m. For Grace, I think the most effect strategy is big-fast first set (north of 15 ideally) then ‘no rest’ singles. When thinking about no rest, keep putting your shins on the bar then hands on the bar. You need to be automatic with 135/95. For the last part, gut check time. Try to match or beat your 400m splits in an effort to match or PR your best 800m.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 Scap Pull-Ups

10 Scap Push-Ups

10 Elbow Punches

Into…

2 ROUNDS

10 Groiners

8 Air Squats

6 BB Strict Press

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Post-Workout Strength

Overhead Squat (4×3)

4×3

Overhead Squat (Moderate)

(Score is Weight)

C. STRENGTH / GYMNASTICS

Bench Press (5-5-5-5)

5-5-5-5

Bench Press*

*Superset each set of Bench Press with Max Reps of Banded Tricep Extension.

(Score is Weight)

GOAL: Start moderate and build to a heavy set of 5. No prescribed tempo but control the bar each rep, no crashing into sternum, no short extension. No more than :30 rest before hitting the tricep extensions. Goal here is speed and ROM. Use a band that allows you to get 20-30 reps each set. Keep this fun and get a great upper-body pump.

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