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Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

100 Box Jumps (24/20)*

*Every minute starting at 3,2,1 go perform 7 Pull-Ups. Must STEP DOWN every box jump.

(Score is Time)
GOAL: SPRINT | RPE 8-9 — Gotta be FLYING on the pull-ups here to have a shot in winning this workout. All pull-ups must be completed in :15 or less every round. If you can not complete 7 in less than :15, reduce the number. For the BJ, you must step down…this will slow down the workout but keep your ankles much healthier long term. Can you rack up 20+ box jumps each round?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – :45 Push-Up to Pike

MIN 3 – :45 Single Unders*

MIN 4 – :45 Quad Heel Taps

*Switch to Double Unders on Second Round

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)

250/200m EZ Row

-No additional rest b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

EVERY 4:30 x 4 SETS

500/400m Row

12 Handstand Push-Ups*

50 Double Unders

*Strict Optional

(Score is Slowest Set)

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Strict Press (Athlete Choice)

C. STRENGTH / GYMNASTICS

Hang Power Clean (3-3-3-3-3*)

*Start Moderate & Build to Moderate-Heavy. Perfect reps only. This is not a 3RM.

(Score is Weight)

GOAL: QUALITY | RPE 6-7 — Athlete option to perform as TNG from the thigh or to pause and reset every rep. In both cases, the bar can not come back down to the ground during the set. Every rep today should be crispy…no starfish!