Tuesday
Crossfit RXD – NC COMP
A. CONDITIONING
Metcon (AMRAP – Reps)
2 SETS
“Death By Burpees”
Start at 10 Burpees on Minute 1:00. Add (1) Burpees Every Minute Until Failure.
-Rest 5:00 b/t Sets-
(Score is Lowest Reps)
GOAL: For most, this will get tough around the 15/16/17 round. The 1-10s are a joke anyway…once you get past 15, you need to be efficient and no wasted effort. Who out there can hit 20 with a decent ROM? Can you beat your score in the second go round? Full 5 min rest…you should be fresh. It will just be how badly do you want that extra Burpee?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
1:00 Bike (EZ-Mod)
5 Inch Worms + Push-Up
10 Step Overs
15 Jumping Jacks
20 Shoulders Taps
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)
-Rest As Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Play/Practice HS Walking Skill.
(No Measure)
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care to prep for DL/BS work tomorrow.
(No Measure)
GOAL: Exposure is the biggest key to hand walking. Simply…you must be getting upside down. If you are not great on your hands, you need to practice/play more. Learn how to bail, fall safely, and also drill HS skills without it being in a ‘workout’. Fail often and play often to lead to failing less.
