Saturday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

400m Run

800m KB Farmer Carry (70/53)

800m MedBall Run (20/14)

400m Farmer Carry

400m MedBall Run

800m Run

(Score is Time)
GOAL: GRIND | Complete AFTER your NCMETCON Baseline test. This is probably the most “grind” style workout that I’ve programmed here in awhile. This is burden run-esque. I apologize in advance. There are some rules of engagement…you can not run with the KB (fast walking only) / you must carry the MedBall on your L or R shoulder (you can not rest it behind your head). Other than that…you see a workout like this, you know that you’re gonna be tested b/t the ears.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)

5 PVC Pass Throughs

5 Behind the Neck Snatch Grip Shoulder Press

5 Hang High Pulls w/ Wide Grip

5 Overhead Squat

10 Alt. Elbow Punches

5 Front Squats

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take the additional rest and focus on your GPP and Strength session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!

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