Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (Time)
ON A 23:00 RUNNING CLOCK…
Run 3 Miles*
-Rest Remaining Time-
*If can not complete 3 miles in allotted time, run 23:00 for distance.
(Score is Time)
GOAL: Pretty straight forward…Run 3 miles or cover as much distance as you can in 23:00. Gold standard here would be 6:30 or sub mile repeats. A great place to start would be seeing if you can hold a 7:00-7:30 mile pace for all three miles. 8:00 miles won’t cut it today for the time cap.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
Min 1 – :40 Bike (EZ)
Min 2 – :40 Lunges
Min 3 – :40 Jumping Jacks
Min 4 – :40 Mountain Climbers
Workout
Metcon (AMRAP – Reps)
3 SETS FOR REPS
1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – DB Hang Muscle Cleans
1:00 – Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
DB KG: (15/9)|(9/6)
Cool Down
Warm-up (No Measure)
3 SETS FOR RECOVERY
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch
-Rest 1:00 b/t Sets-
(No Measure)
()
C. STRENGTH / GYMNASTICS
Snatch Balance (3×5*)
*Very light. Speed is the priority.
(Score is Weight)
Snatch Pull (3×1-1-1)
@ 75% of 1-Rep Snatch
-Rest as Needed b/t Sets-
(Score is Weight)
Snatch (3×1-1-1)
Snatch @ 75% of 1-Rep Snatch
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: Speed development in the balance. Explosiveness and extension in the Pull. Put it all together in the Snatch at 75%. Take time between reps to ensure that you are hitting the lift with the requisite speed and explosiveness that we are looking for. 9 reps total. None of them have to be connected.
