8/17/21

Crossfit RXD – Renegade Class

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Warm-up

Renegade Warm Up (No Measure)

Renegade WarmUp

-CrossOver Symmetry https://youtu.be/G6YCDflhA0k

x10

High brackets

Rows-H

Flys-L

Pulldowns-H

Low Brackets

90/90-L

Scaption-L

Incline Press-H

Victory-L

-Hip Activation https://youtu.be/NfAbdabJ310

*Band above knees or on laces

x10 each leg

Side steps

Forwards/backwards

Glute Bridges

Single Leg Glute Bridges

Dead Bugs

Squats

Gymnastics

muscle ups week 5

4×5 Kipping on rings. no false grip, work on not bending knees in front or back of kip

Metcon

wod specific warm up

1 round

10 DBL DB Front Squats

10 knees to rope

1 round

8 DBL DB Alt thrusters (one db presses overhead, other db stays in rack position)

Metcon (Time)

50 GHD Sit ups

Right Into…

10 Rounds

10 DBL DB Alt thrusters (one db presses overhead, other db stays in rack position)

2 rope climbs or 1 peg board

Into…

50 GHD Situps

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