8/31/21
Crossfit RXD – Renegade Class
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
Ring MU Week 7
25 Seated 6 point muscle ups (blue or red band) with :2 pause at each position
Metcon
Squat Clean and Jerk (15 min to build up to a 1RM. must be squat)
Metcon (3 Rounds for reps)
5:00 rest
Into…
3 sets
5:00 work/ 3:00 rest
8 squat cleans
10 bar facing burpees
15/12 cal bike
**each set, squat cleans go down by 2 reps. and increase in weight
1) 155/115
2)185/135
3) 215/155
