crossfitrxd, Author at CrossFit RXD

Mar 25, 2021 by crossfitrxd 224

Friday

Crossfit RXD – NC COMP View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the...

Mar 25, 2021 by crossfitrxd 239

Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review...

Mar 25, 2021 by crossfitrxd 228

Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON...

Mar 25, 2021 by crossfitrxd 226

Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:40 WORK / :20 REST) MIN 1 – Row MIN 2 – SA Suitcase KB DL (KB to outside of foot) MIN 3 – Russian KBS MIN 4 -:30 Hollow Hold...

Mar 24, 2021 by crossfitrxd 195

Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength...

Mar 24, 2021 by crossfitrxd 223

Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the...

Mar 24, 2021 by crossfitrxd 220

Thursday – ACTIVE RECOVERY

Crossfit RXD – NC COMP View Public Whiteboard Recovery Workout Warm-up (No Measure) ON A 15:00 RUNNING CLOCK… Move through a full range of motion with light weight. Pick at least 5 different movements. Start with light intensity and...

Mar 24, 2021 by crossfitrxd 215

Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 8 Lunges (3rd round back rack) 8 Air Squats (3rd round back squats)) 8/6 Cal Bike 30 Crossbody Mountain Climbers Strength Back Squat (8-6-6) 8-6-6* Back Squats...

Mar 23, 2021 by crossfitrxd 215

Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 6 SETS...

Mar 23, 2021 by crossfitrxd 236

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 2 SETS :30 Row (Mod→ Hard) 10 Tempo Air Squats (3111) 5 Inch...

Mar 23, 2021 by crossfitrxd 222

Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping...

Mar 23, 2021 by crossfitrxd 200

Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run MIN 2 – 7 Squat Jumps + Max Good Morning MIN 3 – 8 Barbell Muscle Clean + Max Groiners Strength Metcon (Weight) 6...