Coaching Staff – Page 21

Oct 23, 2019 by Coaching Staff 72

Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck...

Oct 23, 2019 by Coaching Staff 25

Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10...

Oct 23, 2019 by Coaching Staff 30

Thursday – REST DAY or ACTIVE RECOVERY

Crossfit RXD – Renegade Training View Public Whiteboard

Oct 22, 2019 by Coaching Staff 25

Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps :30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug :30 DBL DB OH Hold → :30 Alt. DB Strict...

Oct 22, 2019 by Coaching Staff 25

Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m...

Oct 22, 2019 by Coaching Staff 23

Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Box Jumps 8 Push-ups STATION 2 200m Run then… AMRAP Burpee Box Step-Overs STATION 3 AMRAP 20...

Oct 22, 2019 by Coaching Staff 23

Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA 8 ROUNDS :20 ON // :10 OFF Movement 1: Single Unders → Double-Unders Movement 2: DB Deadlifts → DB Upright Shrugs* Movement 3: Hollow Rocks → Supermans Movement...

Oct 22, 2019 by Coaching Staff 24

Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt...

Oct 21, 2019 by Coaching Staff 30

Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with hard effort. B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs)...

Oct 21, 2019 by Coaching Staff 27

Tuesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 AMRAP 1 Up/Down 1 Jump Squat STATION 3 AMRAP 4 Sit-ups 4 Hollow...

Oct 21, 2019 by Coaching Staff 24

Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB...

Oct 21, 2019 by Coaching Staff 25

Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups “ Workout...