Saturday

Crossfit RXD – NC COMP

View Public Whiteboard

A. CONDITIONING

Metcon (Distance)

FOR DISTANCE

Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred.

(Score is Distance)
GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins. Perform as the final piece of training of the day or immediately after your NCMETCON. If prefer to do on Sunday as Active Recovery, all good…athlete’s choice.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK

2 SETS

20 Band Pull-Aparts

20 Hollow Body Flutter Kicks

Immediately Into…

AMRAP in Time Remaining of

10 Alt. Groiners

10 Up-Downs

10 Hollow Rocks

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 18:00 RUNNING CLOCK…

100 Burpees*

Immediately Into…

AMRAP in Remaining Time of:

18 Russian KB Swing (70/53)|(53/35)

9 Toes to Bar

*8:00 Cap on Burpees. Weight vest optional for Burpees only.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 KB Ankle/Calf Mobility (Each Side)*

3:00 Olympic Wall Squat

*Banded Distraction Optional

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

FOR LOAD

Clean Ladder — option for Power or Squat. Every 1:00 Complete the (1) Clean at the Assigned Weight. Lift Until Failure.

MIN 1 – 135/95

MIN 2 – 155/105

MIN 3 – 185/135

-1:00 MIN REST-

MIN 5 – 205/145

MIN 6 – 225/155

-1:00 MIN REST-

MIN 8 – 235/165

MIN 9 – 245/175

MIN 10 – 255/185

-1:00 MIN REST-

MIN 12 – 265/195

MIN 13 – 275/205

*If fail before MIN 6…complete (1) lift every minute at a “challenging” heavy single for the remaining time.

(Score is Weight)
GOAL: Shooter’s choice on this one…you can choose to Power Clean the whole time, Squat Clean the whole time, or mix and match as you see fit. You can only lift on the prescribed minutes and you must rest on the 1:00 rest periods.

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