Wednesday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (AMRAP – Reps)
7 SETS ON A 2:00 CLOCK…
200m Run
Max Rope Climbs in Remaining Time…
-Rest 1:00 b/t Sets-
(Score is Reps)
GOAL: Nothing fancy today…just a pure mix of basic cardio and complex gymnastics. I love these tests…how well can you keep up your skill when you’re gasping for air. Can you get 3 climbs in per set? Are you struggling to get 1? Fittest in this workout should be getting 3 for all 7 sets.”
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
10 Bootstrappers
10 Alt Samson Lunges
10 Push-Up to Pike
Into…
EMOM x 6 MINUTES
MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2
MIN 2 – :45 Bike
*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges
2nd Round = KB Sumo DL / Alt Cossack Squats
3rd Round = KBS / Goblet Lunges
Workout
Metcon (1 Rounds for time)
EVERY 5:00 x 5 SETS*
20 Russian KB Swings (70/53)|(53/35)
20 Alt. Goblet Reverse Lunges
30/25 Cal Bike
*Rest remaining time before next set
(Score is Slowest Set)
KG KB: (32/24)|(24/16)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Pidgeon Pose (L/R)
2:00 Frog Stretch
2:00 Saddle Pose
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS*
2 Push Jerk
+
2 Split Jerk
*Keep all sets moderate-light or moderate. Crisp and perfect mechanics.
(Score is Weight)
GOAL: Skill and speed. Perfect movement with fast and aggressive action. Start light and only build to moderate. This should be light, fast, and crisp. Reset between each rep. Think about 4 distinct movements. Do not cycle the barbell.”
