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Crossfit RXD – NC COMP

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Sets

100m Run @ Easy Pace

10/10 Leg Swings

25’ High Knees

25″ Butt Kickers

25’ High Skips

Into..

2 Sets

100m Run @ MOD Pace

10 Up-Downs

10 Lunges

5/5 DB Deadlifts

5/5 DB High Pulls

Extended Warm-up

Metcon (1 Rounds for time)

3 SETS

400m Run

-Rest 3:00 b/t Sets-

(Score is Slowest Run)

Workout

Metcon (Time)

FOR TIME

40 Alt. DB Clean (50/35)|(35/20)

40 Alt. Single DB Front Rack Lunges**

800m Run

20 Alt. DB Clean (50/35)|(35/20)

20 Alt. Single DB Front Rack Lunges

800m Run

40 Alt. DB Clean (50/35)|(35/20)

40 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

(Score is Time)

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 — 3 Heavy Front Squats*

MIN 2 — 3-7 Unbroken Ring Muscle-Ups

*Use the same heavy weight for all 7 sets.

**MU must be unbroken.

(Score is Weight)
GOAL: RPE 8-9 — AHAP for all 7 sets of Front Squat. Then pick a number of muscle-ups that you THINK you can hold for all 7 sets. I want you to gamble a little bit more today. If you fail a later round, at least you found your breaking point. This is why the wide range of reps to choose from 3-7. Choose what scares you a little today.