Tuesday

Crossfit RXD – NC COMP

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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.

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