Wednesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Plan to do your Strength Work pre-GPP if possible. Perform any self-care or mobility necessary to maximize performance in both efforts.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

10 PVC Pass Thru

10 Alt Groiner Stretch

10 Step Back Burpee

Into…

4 SETS*

5 Empty Barbell Strict Press

10 Inch Worms (No Push-Up)

20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

Strength

Shoulder to Overhead (3-3-3-3*)

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Box Jumps (24/20)

40 Shoulder to Overhead (155/105)|(115/75)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(Score is Time)

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

()

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS*

1 Clean Pull

+

1 Clean

*Sets 1-3 @ 75% of 1-Rep C&J. Sets 4&5 @ 85% of 1-Rep C&J.

(Score is Weight)

Front Squat (5×3*)

Tempo Front Squat (13X1)

*Perform at 75% of 1-Rep C&J

(Score is Weight)

GOAL: Extension then execution at sub-max loads. For each one of these sets look to maximize your extension then hit the pocket fast on your pull under. Weight shouldn’t crush you in the hole. Get used to catching heavy, not crumbling, and standing with some of the momentum of the bar. For the FS, true :03 count in the hole. If needed, adjust the weight down to ensure you’re getting the appropriate time under tension in the hole while staying true to your mechanics.

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