Coaching Staff – Page 3

Jun 14, 2020 by Coaching Staff 131

Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run MIN 2 – :45 Up-Downs MIN 3 – 150m Run MIN 4 – :45 Burpees MIN 5 – 200m Run MIN 6 – :45 Fast...

Jun 14, 2020 by Coaching Staff 145

Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately...

Jun 14, 2020 by Coaching Staff 164

Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON A...

Jun 14, 2020 by Coaching Staff 144

Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING 5k Run (Time) Max Effort 5k RunFOR TIME 5k Run (Score is Time) Metcon (AMRAP – Reps) EMOM x 12 MINUTES 12 Burpees then Max TTB (Score is Total Reps) B. 60:00 GPP Warm-up...

Jun 13, 2020 by Coaching Staff 138

Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MINUTE CAP) :30 Row 5/5 SA KB Deadlifts 10 Hollow Rocks and/or 10 Glute Bridge-Ups 5/5 SA KB Upright High Pulls 10 Alt. Lunges 5/5 SA KB Push Press w/:03...

Jun 13, 2020 by Coaching Staff 140

Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) 30’ Walking Quad Stretch 30’ L Kicks 30’ Butt Kickers 30’ High Knees AMRAP x 6 MINUTES 5 Inch Worms 20 Alt. Groiners 10 KB Deadlifts 100m Run...

Jun 13, 2020 by Coaching Staff 153

Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 4...

Jun 13, 2020 by Coaching Staff 131

Sunday – Rest Day

Crossfit RXD – NC COMP View Public Whiteboard

Jun 12, 2020 by Coaching Staff 126

Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Clean Deadlifts 5 Elbow Punches 5 Hang Muscle Cleans 5 Shoulder Press Into… AMRAP x 3 Minutes 5 Good Mornings 5 Hang Power Cleans 5 Push Press...

Jun 12, 2020 by Coaching Staff 143

Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 400m Run 30 Toes to Bar 30 Alt DB Snatch (50/35) 30 Single DB Lunges 10 Muscle-Ups 400m Run 10 Muscle-Ups 30 Single DB Lunges 30 Alt DB Snatch 30 Toes to...

Jun 12, 2020 by Coaching Staff 132

Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) 5 SETS ON 15:00...

Jun 12, 2020 by Coaching Staff 140

Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kip Swings Strength Metcon (Weight) 2 SETS 10 Single DB OH Tricep...