Renegade Class starts Tuesday, July 20th at 6:30pm.
This 90 minute class is meant for those with a solid Crossfit foundation that want to challenge themselves with more challenging movements in a team environment.
Crossfit RXD – NC COMP
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 perform on Sunday as Active Recovery.
B. 60:00 GPP
Warm-up (No Measure)
2 SETS ON A 5:00 RUNNING CLOCK…
8 Inchworms w/ Push-Up
10 Alt. Groiners w/ Twist
12 Bodyweight Goodmornings
14 Air Squats
IN TEAMS OF 2 OR 3…
*P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).
**Optional Addition — The athlete that comes off the rower can complete (2) movements for 10/10 reps each during their rest period.
***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com
(Score is Time)
SOLO WORKOUT OPTION
Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com!
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Clean (5-5-5)
*Set 1 @ 40%
Set 2 @ 50%
Set 3 @ 60%
(Score is Weight)
GOAL: Deload Week 5 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.