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Crossfit RXD – NC COMP

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A. CONDITIONING

DOUBLE TROUBLE (Time)

FOR TIME

50-40-30-20-10

Double Unders

Toe to Bar

*Run 400m After Each Set

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Sets

5 Inch worms + Downward Dog

10 Deadlifts

10 High Pulls

10 Elbow Punches

Into…

2 Sets

5 Broad Jumps

5 Dynamic Push-Ups *

5 Muscle Cleans

5 Strict Press

*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it’s not necessarily a requirement.

Strength

Metcon (Weight)

ON A 16:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean + Push Jerk

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

1. 2 SETS*

3 Reps of 3-Position Snatch (Mid-Shin / Above Knee / Mid-Thigh)

3 Reps Hang + High Pull (Extension + High Elbow Pull)

3 Reps Heaving Snatch Balance to Power

3 Reps Heaving Snatch Balance to 1/2 Squat

3 Reps Heaving Snatch Balance to Full Squat

*Minimal rest b/t movements. Can put bar down to regrip but keep rest between movements to :30 or less.

-Rest as Needed b/t Sets-

(No Measure)

Metcon (No Measure)

2. FOR QUALITY*

10 Reps High Hang Squat Snatch

-Rest as Needed-

10 Reps Hang Squat Snatch

-Rest as Needed-

10 Reps Below Knee Squat Snatch

*Perform with empty barbell or very light weight. No more than 2 reps at a time then rest/reset. Every single rep should be fast, clean, and nearly perfect.
GOAL: QUALITY | RPE 4-5 | Perform before or after Cali Bear. This is SKILL DRIVEN work that should be done with precision and speed. Do not turn this into a heavy lifting workout.