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Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

20-25-30-35-40*

Cal Bike

10-15-20-25-30

Toe to Bar

*Alt Bike Cals…

15-20-24-28-32

(Score is TIme)
GOAL: EFFORT | This workout involves a measure of pacing. Up ladders like this are tricky because the 1st round tricks you into a faster pace than you will be able to sustain. One trick…use some of that workout hype to push your pace in the 1st round BUT then you need to settle back to you pace that you can sustain. If you come out too hot through the first 3 rounds, the last 2 rounds will bury you.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single Unders

5 Bootstrappers

7 Wall Ball Front Squats

7 Wall Ball Push Press

2 ROUNDS

:30 Double Under Practice

7 Up-Downs*

7 Wall Ball Thruster

*Perform 5 Burpees in the Second Round

Strength

Back Squat (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 3:00 RUNNING CLOCK…

60 Double Unders

15 Burpees

Max Wall Balls (20/14)|(14/10) in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.

**Nasal Breathing Only.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-5 SETS FOR QUALITY

1:00 Bar Hang

1:00 Ring FLR

1:00 Weighted Wall Sit*

*Hold 53/35 KB on chest in Goblet-style hold during the Wall Sit.

– Rest as Needed b/t Sets-

(No Measure)
GOAL: QUALITY | Not super sexy but super important to have masterful control in all of these positions. If you struggle in this session, you must add in some additional static hold work each week. If you are someone who is failing TTB, BMU, C2B because of grip…you need to spend more time connected to a bar or holding heavy weight WITHOUT A HOOK GRIP. In the FLR, please focus on a quality position…do not let the hips sag.

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