8/31/21

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

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