Saturday

Announcements

RXD Christmas social this Saturday at 7pm at Brewery X.
Be sure to wear your ugly Christmas sweater.
Don’t forget to vote for athletes of the year and coach of the year!

Crossfit RXD – NC COMP

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

ACTIVE RECOVERY

ON A 20:00 RUNNING CLOCK…

Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes. Option to perform Sunday if you’d like a lighter day today.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 Set

5/5 Split Squats

10 Alternating Groiners

10 Scap Pull Ups

10 Ring Rows

5 Up Downs

1 Set

5/5 Curtsy Squats

20 Mountain Climbers

10 Kip Swings

10 False Grip Ring Rows

5 Inch Worm Push Ups

1 Set

10 Perfect Air Squats

10 Leg Swings Per Leg

10 Big Kip Swings

5 False Grip Ring Rows or Pull Ups

5 Burpees

Workout

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

2:00 Bicep Smash

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

1. 2 SETS*

3 Reps of 3-Position Snatch (Mid-Shin / Above Knee / Mid-Thigh)

3 Reps Hang + High Pull (Extension + High Elbow Pull)

3 Reps Heaving Snatch Balance to Power

3 Reps Heaving Snatch Balance to 1/2 Squat

3 Reps Heaving Snatch Balance to Full Squat

*Minimal rest b/t movements. Can put bar down to regrip but keep rest between movements to :30 or less.

-Rest as Needed b/t Sets-

(No Measure)

Metcon (No Measure)

2. FOR QUALITY*

10 Reps High Hang Squat Snatch

-Rest as Needed-

10 Reps Hang Squat Snatch

-Rest as Needed-

10 Reps Below Knee Squat Snatch

*Perform with empty barbell or very light weight. No more than 2 reps at a time then rest/reset. Every single rep should be fast, clean, and nearly perfect.
GOAL: QUALITY | We will be seeing much more of this type of work in 2022. Skill transfer and positional drilling. For part 1, use an empty barbell and NAIL every position. For part 2, option to add light load but all reps must FEEL amazing. No more than 2 reps at a time, brief rest, then continue. Goal for each is marrying high speed and perfect position.

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