Wednesday

Announcements

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Use website: https://crossfitrxd.square.site/product/rxd-sweater/40
Deadline to pre-order is January 5th.

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

5 SETS

4:00 ON / 2:00 OFF

Cal Bike*

Nasal Breathing Only. Consistent and sustainable pacing throughout. Same RPMs for all 5 sets.

(No Measure)
GOAL: QUALITY | Steady state cardio. Keep your breathing and heartrate under control. Do not turn this into a sprint. This is meant to be the SAME pace for all 5 sets.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

10 Toe Touch Jumping Jacks

10 Scap Pull-Ups

10 Jumping Squats

10 OH Press

Strength

Thruster (3-3-3-3*)

*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Back

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

3-5 SETS

15 Strict Dips

1:00 DBL KB Front Rack Hold (Heavy)

1:00 KB Crush Grip Hold

1:00 KB Tuck Hold

-Rest as Needed b/t Sets-
GOAL: QUALITY | Optional strict session leading into the holidays 🙂 If you don’t have time for the full session, make sure you get some touches on the heavy double KB front rack hold. This is SO VALUABLE for developing strength, stability, and awareness in the upper back, shoulder, and chest. I absolutely LOVE these holds. If you end up adding the KB holds on a regular basis, make sure that you are also doing some shoulder/scap retractions.