Monday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (4 Rounds for time)
4 SETS
750/600m Row
Set 1 Complete at ~5k Pace (casual warm-up)
Set 2 Complete at ~2k Pace (calculated and controlled)
Set 3 Complete at ~1k Pace (fast but hold something back)
Set 4 Complete at ~500m Pace (all out)
-Rest 3:00 b/t Sets-
(Score is Time for Each Set)
GOAL: Precision in pacing and working up toward an all-out sprint that you likely can not sustain. Sets 1,2, and 3 should feel manageable. Set 4 should be hellish. Try to feel your different gears in this workout. In the final Set, see what it’s like to try to and “PR” your 500m row…only to have another 250 to go. Can you gut it out?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Into…
2 ROUNDS
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang
Into…
2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight
(No Measure)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
C. STRENGTH / GYMNASTICS
Push Press (Heavy 1-Rep )
A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Push Press
(Score is Weight)
GOAL: Week 1 of 6 for Wendler Cycle. Set a new benchmark for your Push Press. In 6 weeks, you will eclipse it!
