Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (AMRAP – Rounds)
EMOM x 30 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 15 Burpees
(Score is Rounds Completed)
GOAL: This is a classic test of endurance and grit. It’s popular in training circles BUT it’s a offshoot of NCFIT’s Death Row. This is a MUCH different feel from Death Row. In Death Row, you are rowing to keep up with the workout. In this workout, you are rowing to sustain the workout. The extra 10 minutes and the lower cals will make it feel easy at the start but wait until you get to minute 21…”
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
200m Run
Into…
3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*
*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc…
(Score is Rounds + Reps)
BB KG: (42.5/30)|(30/20)
Post-Workout Strength
Metcon (Weight)
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
-Rest as Needed b/t Sets-
(Score is Weight)
C. STRENGTH / GYMNASTICS
Back Squat (Heavy 20-Rep)
ON A 15:00 RUNNING CLOCK…
Establish a Heavy 20-Rep Back Squat*
Metcon (No Measure)
3 SETS
Max Straight Arm Banded Lat Pull-Down
20 Weighted DB Sit-Ups (AHAP)
(No Measure)
GOAL: Oh you didn’t think we were gonna do it but WE DID. Try to do your conditioning in the AM and you 20-rep test with at least a few hours buffer. This is another classic test of endurance and grit but in a much much different fashion. We want to see a weight on the bar where when you get to the 10th rep, you are essentially squeezing out singles until you hit 20. If you fail at 18 or 19, you have probably done a PERFECT job. Wrap up your day with an upper body and midline accessory session. After this week, no more tests for the back squat.”
