Saturday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME*

30/20 Cal Bike

5 Bar Muscle-Ups

25/20 Cal Bike

10 Bar Muscle-Ups

20/15 Cal Bike

15 Bar Muscle-Ups

15/12 Cal Bike

20 Bar Muscle-Ups

*All BMU must be done in sets of 5 or more. If less than 5 reps are performed, the reps don’t count toward total.

(Score is Time)
GOAL: EFFORT | RPE 6-7 — Classic looking Open style / CF style chipper couplet. Increasing reps on the MU…decreasing reps on the bike. This workout really starts after the 25/20 Cal Bike. From there on down, you will need to stay HOT on the bike and close to the bar on the BMU. This workout is designed to test your BMU volume / skills under significant duress.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

5/5 SA Ring Rows

10 Scap Push Ups

-into-

AMRAP x 5 MINUTES

20 Crossbody Mountain Climbers

1 Rope Lower to Floor + Raise

5 Burpees

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – 200m Run

MIN 2 – 3 Rope Climbs

MIN 3 – Max DB Bench Press (AHAP)*

MIN 4 – REST

*Option to perform Barbell Bench Press with (135/95) or (155/105) for Max Reps

(Score is Reps)

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)