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Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 12/10 Cal Bike

MIN 3 – 15 GHDSU

(No Measure)
GOAL: EFFORT | RPE 6-7 — Long steady state conditioning with volume GHDs. If you have not been doing the GHDs recently, reduce the volume down per minute to a more appropriate number. Goal of the monostructural should be to complete the work in :45 at a moderate pace.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Mountain Climbers

10 PVC Pass Through

10 Jumping Squats

1-2 ROUNDS

10 Up-Downs

5 PVC Wide Push Press (Behind Neck)

5 PVC OHS

Strength

Overhead Squat (4×3*)

*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.

Week 3 of 8

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Bar Facing Up-Downs

5 Hang Squat Snatch (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (Time)

3 ROUNDS FOR TIME

50 Air Squats

15 Hand Release Push-Ups

(Score is Time)

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)