Friday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Calories)

5 SETS

4:00 ON / 2:00 OFF

Cal Row*

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

(Score is Total Cals)
GOAL: QUALITY | RPE 4-5 — Steady state cardio. Keep your breathing and heart rate 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 Rounds (7:00 CAP)

5 Up-Downs

10 Groiners

10 PVC Pass Thrus

Into

2 Rounds

5 Burpees

10 Air Squats

10 Empty Barbell Strict Press

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of:

2 Squat Cleans

+

1 Push Jerk

+

1 Split Jerk

*The Squat Cleans do not have to be done unbroken

(Score is Weight)

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Glutes

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5-5-5-5-5

Box Squat*

*Start Moderate-Heavy and Build to Heavy Set of 5

(Score is Weight)
GOAL: HEAVY | RPE 8-9 — Build to a heavy set of 5 for the day. Setup the box slightly above parallel. Lower down under control, sit to the box, keep tension in the body but then stand fast. Option to perform before or after your Metcon.