Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (1 Rounds for time)

EMOM x 15 MINUTES

1 Round of Strict “Cindy”*

*1 Round is…

5 Strict Pull-Ups

10 Chest to Deck Push-Ups

15 Full ROM Air Squats

(Score is Slowest Time)
GOAL: EFFORT | This one is on the fence between Effort & Quality. Don’t get it twisted, I want quality movement but at the rep ranges here…these rounds should still be performed relatively quickly and you will need to figure out your pacing. In that sense, this is an Effort workout. Fittest should be finishing rounds in 30-35 seconds…no more than :45 per round for anyone. If you are creeping up on :45, lower the volume slightly and stay below.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Run

20 Alt. Groiners

15 Bootstrappers

10 Alt. Cossack Squats w/ :02 Pause in the bottom

5 Slow Air Squats

10 One and a Quarter Air Squats

15 Squat Jumps

20 Alt. Groiners

Strength

Back Squat (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Back Squats (185/135)|(135/95)*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75).

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

KG BB: (85/60)|(60/42.5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)

C. STRENGTH / GYMNASTICS

Push Press (1-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to Heavy 1-Rep Push Press*

(Score is Weight)

GOAL: HEAVY | Re-Testing Week 6 of 6 for Wendler Cycle. Perform before your GPP session or any other lifting for the day.

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