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Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

15/12 Cal Row

15/12 Cal Bike

50 Double Unders

(Score is Rounds + Reps)
GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? Can you hold that for 12 minutes? This one will come back in 15, 18, 21 minute variations…learn to love that pace.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS

(:15 each)

— Jumping Jacks

— Groiners*

— Alt. V-Ups**

— Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners

**Option to alternate between Alt. Supermans each Round

***Rounds 3 and 4 switch to Jumping Squats

Strength

Clean and Jerk (2-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

C. STRENGTH / GYMNASTICS

Overhead Squat (5-5-5*)

Set 1 – Moderate+

Set 2 – Moderate-Heavy

Set 3 – Go For It!

(Score is Weight)

GOAL: HEAVY | Week 2 of our 7-5-3-1 progression. Heavier than last week. As the weight gets heavier on all three of these movements, don’t force the lift through sub-optimal mechanics. In the set of 5, around rep 3 you should really need to focus on keeping the barbell steady. If you cruise to 5 without the shakes…might be too light.

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