Wednesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (1 Rounds for time)

5 SETS

400m Run

12 “Unbroken” TTB*

*If can not confidently do 12 Unbroken, choose a number that you think will be a challenge in about :40-:45 or less.

-Rest 1:00 b/t Sets-

(Score is Slowest Time)
GOAL: Run hard but DO NOT sprint. If you overshoot the run, this workout will get much more challenging to sustain a level pace for all 5 Sets. I’d like to see consistency from set to set. Do not let your pace drop more than :15 in any round. The TTB should be unbroken for the fittest at 12 reps. If you can not do 12 UB, reduce to number that you can do unbroken when fresh.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

On a 6:00 Running Clock…

20 Alt Groiners

18 Alt Plank Shoulder Taps

16 Alt Cossack Squats

14 Air Squats

12 Hollow Rocks

10 Jumping Squats

Bike in Remaining Time…

Strength

Back Squat (5×3)

*Superset each Set with 10 Perfect Hollow Rocks

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

20-15-10-15-20

Hang Power Clean (95/65)|(65/45)

Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slam Ball Gut Smash

(No Measure)

C. STRENGTH / GYMNASTICS

Power Clean (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

(Score is Weight)

GOAL: Week 1 of 6 for Wendler Cycle. We said DL but let’s keep it more dynamic and focus on the Power Clean. You have a cool test at the end of the week to gauge your transition from Power to Squat but today is all about Power. A little birdie told me that you’re also going to be getting your DL Wendler Cycle in NCMETCON in a few weeks! So, we got you covered all around.

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