Tuesday

Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

30 Hang Power Cleans (135/95)

50′ HS Walk*

*25′ Course w/ 5′ Incriments. Down & Back.

(Score is Time)
GOAL: SPRINT | RPE 8-9 — SPRINT BABY SPRINT. We’ve been working pre-exhaustion skills for a while. It doesn’t get any simpler, faster, or brutal (in terms of consequences for missed reps) than this. You have NO room for error. The game in this workout…what do you HPC look like (sets / reps) to allow you to finish fastest but still be able to kick-up and HS walk?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

8 Step-Ups

8 Plank to Pike

4/4 Staggered KB RDL

8 Quad Heel Taps

Into…

3 SETS

8 Box Jumps

8 Push-Up to Pike

8 KB Sumo Deadlift High Pull

8 Alt. V-Ups

Workout

Metcon (Time)

12 ROUNDS FOR TIME

5 Box Jumps (30/24)

10 Push-Ups

15 Russian KB Swing (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

20 Supermans

1:00 Side Plank

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)

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)