Monday

Crossfit RXD – NC COMP

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform before or after your GPP & Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

6 Bootstrappers

6 Tricep Push Ups

3 Deadlift + 3 Muscle Cleans

Extended Warm-up

Metcon (No Measure)

“REVERSE TABATA”

8 SETS (:10 ON /:20 OFF)

MOVT 1 – Top of Ring Dip Hold

MOVT 2 – Bottom of Ring Dip Hold

*Alt. Movements for 8 Sets Total.

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 18 MINUTES

10-8-6-4-2

Power Cleans (185/135)|(135/95)

10-8-6-4-2

Ring Dips

30-30-30-30-30

Double Unders

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.

Total Reps in 1 Round = 65

(Score is Reps)

KG BB: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×3)

3-Position Snatch DL*

*:02 Pause at each position…

– Mid-Shin

-Above the Knee

-Mid-Thigh

**Light-Mod/Moderate for all sets

(Score is Weight)

Snatch Pull (3-3-3*)

*Start light-moderate and build to moderate. Around 50% of 1RM Power Snatch

(Score is Weight)

Heaving Snatch Balance (3-3-3*)

*Start light and build to moderate. :02 Pause in the bottom of each rep.

(Score is Weight)

GOAL: QUALITY | Our skill, technique, and mechanics focus for the week. Focusing first on positional awareness (SN DL), next on full & violent extension (SN PULL), and lastly on speed underneath the bar (SN BAL). Choose loads today that all you to feel each movement fully…err on the side of going lighter on all three (especially the Snatch Pull & Snatch Balance).

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