Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

2 SETS FOR QUALITY

2:00 EZ Row

10 Up-Downs

2:00 EZ Bike

50 Double Unders

50 Walking Lunges

-Rest 2:00 Walking b/t Sets-

(No Measure)
-Rest as Needed b/t Part 1 & 2-

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Open your shoulders/traps/scaps to improve deficiencies in the Front Rack & Overhead Positions.

(No Measure)
GOAL: QUALITY | Mixed modal conditioning and a nice sweat…workout should NEVER feel like it’s too much for you. Similar pacing and feel to Wednesday but this time, you need to maintain that same feel as you transition to different movements.

Perform AFTER your GPP and BEFORE your strength if possible.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

500m Row

w/ Remaining Time,

AMRAP of:

6 Up Downs

8 Slam Ball Deadlifts*

10 Step Ups**

*At 5:00, switch to Slam Balls

**At 5:00, swap for DB Box Step Ups

Workout

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – 25 Slam Balls (30/20)|(20/10)

MIN 2 – 20/15 Cal Row

MIN 3 – 15 Toes to Bar

MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)

MIN 5 – REST

*Option for Bonus 5th Round for an EMOM x 25!

(No Measure)

KG SB: (15/10)|(10/5)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Forearm Smash (R + L)

5:00 Foam Roll Hamstrings + Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (3×3*)

*All sets should be moderate-heavy to heavy.

(Score is Weight)

Squat Clean (1-1-1)

*Start heavy and build heavier. Not a 1RM attempt today…heavy with perfect mechanics. No compromises.

(Score is Weight)

GOAL: HEAVY | Your warm-up sets do not count as your working sets! You should warm-up prior to the Front Squat then hit your 3×3. Before hitting your Squat Clean, same deal…warm-up to your starting weight. We are looking for 3 lifts today all about 75%+ of you 1-Rep. Do not force a new 1-Rep…this is meant to be heavy but HYPER vigilant of your mechanics. Do not let the weight crumble you.

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