Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (Time)
FOR TIME*
10/8 Cal Bike
-Rest Equal Time-
12/10 Cal Bike
-Rest Equal Time-
15/12 Cal Bike
-Rest Equal Time-
20/15 Cal Bike
-Rest Equal Time-
15/12 Cal Bike
-Rest Equal Time-
12/10 Cal Bike
-Rest Equal Time-
10/8 Cal Bike
*Bike must reset to 0 every new set. No rollover cals.
(Score is Time)
GOAL: Sprint ladder. Gross if you go for it…and I want you to go for it. No holding back. In the second half, your rest is longer leading into the next interval. This should allow you push through some of the fatigue. Goal for the set of 20/15 is 1:00 or less.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Single Unders
10 BW Good Morning
10 Deadbugs
10 Glute Bridge-Ups
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY
8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)
15 Slow Banded Good Mornings
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25 Sit-Ups
35 Double Unders*
*Option for “Unbroken” Double Unders.
(Score is Time)
KG BB: (100/70)|(70/55)
()
C. STRENGTH / GYMNASTICS
Clean and Jerk (1-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
GOAL: Perform before your GPP session if possible. If not, no stresses. This is our baseline test for the month. We will work through accessory work and sub max progressive loading then retest in early June.
