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Crossfit RXD – NC COMP

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A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning — another BIG ‘OL WORKOUT TODAY. Have fun with it…adjust the loading up (or down) as needed to make it as spicy as you’d like it to be heading into 2022!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run

10 Barbell Deadlifts

10 High Pulls

10 Elbow Punches

10 Front Squats

250/200m Row

Into…

Junkyard Dog*

*Junkyard Dog

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions. Then move on to part 2 below.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Workout

RESOLUTION (Time)

FOR TIME

30 Hang Power Cleans (135/95)|(95/65)

800m Run

15 Power Cleans

-Rest 1:00-

15 Power Cleans (155/105)|(115/75)

1000/800m Row

30 Squat Cleans

(Score is Total Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

50 Hang Power Cleans (135/95)|(95/65)

25 Power Cleans (135/95)|(95/65)

25 Power Cleans (155/105)|(115/75)

50 Squat Cleans (155/105)|(115/75)

1000/800m Row

*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until the row is complete.

(Score is Time)

KG BB1&2: (60/42.5)|(42.5/30)

KG BB3&4: (70/47.5)|(52.5/35)

C. STRENGTH / GYMNASTICS

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 after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)