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Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

EMOM x 21 MINUTES*

MIN 1 – 15/12 Cal Bike

MIN 2 – 12 Toes to Bar

MIN 3 – 12 Burpees

*Must finish all assignments in :50 or less. If you can not hit that threshold, reduce the reps to lower number. If you don’t make it under :50 during the workout, reduce the next round for that movement by (1) rep.

(No Measure)
GOAL: GRIND | RPE 6-7 — sustain, sustain, sustain. If 12 & 12 will not be enough of a challenge for you INCREASE both by 1 until you reach the point at which :50 of moderate work gets the job done. I am not looking for 1 round…I want all 7 rounds completed at the same pace. DO NOT SPRINT.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (7:00 Cap)

:45 Hard Row

8 Up-Downs

6 Lunge + Lunge + Air Squat

4/4 PVC Around the Worlds

Strength

Overhead Squat (4×6*)

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

Week 1 of 8

(Score is Weight)

Workout

THE ASSIGNMENT (Time)

FOR TIME

21-15-9

Overhead Squat (95/65)|(65/45)

*500/400m Row after each full set.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Frog Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

4 SETS

Max Ring Muscle-Ups

-Rest as Needed b/t Sets-

(Score is Reps for Each Set)
GOAL: QUALITY | RPE 6-7 — End each set with 1 left in the tank…do not go for failure. This is a test in cycling the RMU more than testing your extreme biggest set. Goal is to hit nearly the same number for all 4 sets. Do not get a set of 30 then a set of 2. Look at your average rather than your max and lowest.