Wednesday

Crossfit RXD – NC COMP

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY*

4:00 Run

1:00 Double Unders

4:00 Bike

1:00 Burpees

4:00 Run

1:00 Double Unders

4:00 Bike

1:00 Burpees

*Nasal Breathing Only.

(No Measure)
GOAL: Low and slow. Nasal breathing only. Pick a comfortable pace and keep your heart rate and breathing under control the entire session. For the 1:00 efforts, move the entire minute with immediate transition back in the monostructural movement.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

20 Banded Pull-Aparts

10 Banded Pass Thrus

20 Jumping Jacks

Into…

3 SETS

10/10 Single Arm ½ Kneeling DB Press

10/10 Single Arm Sumo Deadlift

25ft High Skip

25ft High Knees

25ft Butt Kickers

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 4 Push Press (Athlete Choice, Building)*

MIN 2 – :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press (50/35)|(35/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Optional Benchmark

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

()

C. STRENGTH / GYMNASTICS

Snatch (1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(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.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806