10/26/21
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
muscle up week 14 (5×5)
5×5 hollow body false grip pullups.
work on turnout at the bottom and maintaining false grip
Metcon
Comp practice
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
