Saturday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (Distance)
FOR DISTANCE
Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred.
(Score is Distance)
GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK
500/400m Row (EZ Pace)
Immediately Into…
10 Bootstrappers
20 Alt. Groiners
10 Push-Up to Pike
20 Air Squats
10 Inchworms w/ Push-Ups
20 Wall Ball Front Squats
10 Wall Ball Shoulder Press
20 Wall Balls
Max Meters Row In Time Remaining…
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
100 Cal Row
100 Wall Balls (20/14)|(14/10)
100 Box Jumps (24/20)
*P1 works while P2 Rests. Split work as needed.
(Score is Time)
KG WB: (9/6)|(6/5)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5 Strict TTB + 10 Kipping TTB
MIN 2 – :50 Ring FLR
MIN 3 – 5/5 Slow Plate Around the World (Athlete Choice)
(No Measure)
Metcon (No Measure)
3 SETS
25 DB Russian Twist (35/20)*
1:00 Weighted Glute Bridge Hold (35/20)**
-No Additional Rest b/t Sets-
*1 Rep = L + R. Hold DB at waist. Single head of DB touches ground on each side.
**Hold DB across waist and hold glute bridge entire minute.
(No Measure)
KG DB: (15/9)
GOAL: Skill / Accessory Strength mixed together. In the TTB, maintain a high level of control and active shoulder in your kip. The around the world are meant for you to feel where you might get weak or need more on your shoulders. In the midline work, focus on control in the rotation of the Russian Twist and control in the hold of the Bridge.
