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Crossfit RXD – NC COMP

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A. CONDITIONING

Metcon (Time)

FOR TIME

100 Wall Balls (20/14)*

*Every minute, NOT including 3,2,1 go…perform 7 Box Jumps (24/20). Rebounding is allowed.

(Score is Time)
GOAL: EFFORT | Fun test that we’ve seen in a few different variations. This time you get to bank a big set of reps in the first minute. Getting 30+ reps will be huge in minute 1. Once the BJ come into the mix, the legs will be very heavy. Goal here should be 30-20-20-20-Finish.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

1:00 Row

8 Bootstrappers

8 Deadbugs

8 Up-Downs

8/8 DB Arnold Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push or Split Jerk*

*Option to use either or both Jerk Options within same set.

(Score is Weight)

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Row (EZ)*

*To be performed ASAP after completing the workout.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

4 SETS*

25 ‘Unbroken’ Double Unders

5 ‘Unbroken’ Deadlifts (AHAP)

25 ‘Unbroken’ Double Unders

5 ‘Unbroken’ Deadlifts (AHAP)

25 ‘Unbroken’ Double Unders

-Rest 1:30 b/t Sets-

*Use the same Heavy weight for all rounds.

(Score is Weight)
GOAL: HEAVY | Heavy + Skill. 40 total deads, heavy AF. 300 dubs laced in to test your patience. This workout is about focus and practicing skill and heavy loading cycling. Goal should be to NOT MISS any dubs and hit all your deads with precision. The weight we are looking for today should scare you a little every time you go to touch the bar.