Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (1 Rounds for time)

5 SETS

5 Up-Downs

200m Run

5 Up-Downs

10 Unbroken C2B Pull-Ups

-Rest 3:00 b/t Sets-

(Score is Slowest Time)
GOAL: SPRINT, REST, REPEAT. All 5 Sets should be done at max intensity and then repeated for consistent efforts. Can you get 2:00-2:30 every set? If you find yourself 3:00 or more in the first few sets, reduce the length of the run or the number of pull-ups to get sub 3:00. We want short, fast, repeated efforts.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Single Unders

MOVT 2 – Reverse Lunges

Into…

2 SETS (:20 ON/ :10 OFF)

MOVT 1 – Side to Side Single Unders

MOVT 2 – Forward Lunges

Into…

2 SETS (:20 ON/ :10 OFF)

MOVT 1 – Backwards Single Unders

MOVT 2 – Air Squats

*1 Set= both movements.

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Double Under or Triple Under Practice

MIN 2 – :40 Pistol Squat Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME*

84-60-36

Double Unders

42-30-18

Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**

21-15-9

Burpees

*Complete 84-42-21 and so on…

**Hold DB Any Way Above Waist

(Score is Time)

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

()

C. STRENGTH / GYMNASTICS

Split Jerk (3×3)

@ 80% 1-Rep C&J

(Score is Weight)

GOAL: Bar stays on the body for all 3 reps. Rest as needed between sets. Speed under the bar and build confidence in your reset.

Split Jerk (3×1)

@ 90% 1-Rep C&J

(Score is Weight)

GOAL: Single, fast efforts. Should be able to hit all three reps with a high degree of confidence. If not feeling good about the rerack to the shoulder or if you’re not working on blocks…drop the weight then get assistance on bringing it back into the rack.

Split Jerk (3×1)

@ 100% 1-Rep C&J

(Score is Weight)

GOAL: Depending on how Set 1 goes…option to bump Set 2 up to 105% and Set 3 up to 110%. Time to go heavy.

Front Squat (3×3)

*Perform at 90% of 1-Rep C&J

(Score is Weight)

GOAL: No tempo this week. Focus on fast stand after getting below parallel. Try to minimize any bounce out of the hole. Use these reps to develop a strong base.

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