Daily Blog – Page 23 – CrossFit RXD

Oct 19, 2019 by Coaching Staff 28

Sunday – REST DAY or ACTIVE RECOVERY

Crossfit RXD – Renegade Training View Public Whiteboard

Oct 19, 2019 by Coaching Staff 27

Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank...

Oct 19, 2019 by Coaching Staff 20

Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 5/5 SA Ring Row 5/5 SA RKBS 5/5 SA KB FR Lunge 5/5 Suitcase Deadlift 50’ Bear Crawl Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 15...

Oct 19, 2019 by Coaching Staff 25

Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead...

Oct 18, 2019 by Coaching Staff 24

Saturday

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) FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or...

Oct 18, 2019 by Coaching Staff 24

Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00...

Oct 18, 2019 by Coaching Staff 22

Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad Jumps Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 500m Row 30 Up-Downs 20...

Oct 18, 2019 by Coaching Staff 29

Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Run 7 Med. Ball Squats → 7 Med. Ball Push Press to target 7 DB Deadlifts → 7 DB Hang Jump and Shrugs 10 Alt. Mountain Climbers → 7 Plank Jump Tucks*...

Oct 17, 2019 by Coaching Staff 30

Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the Open workout at max effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 3 QUICK ROUNDS — Keep this sub 4:00...

Oct 17, 2019 by Coaching Staff 27

Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 QUICK ROUNDS — Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double Unders Workout...

Oct 17, 2019 by Coaching Staff 31

Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION...

Oct 17, 2019 by Coaching Staff 38

Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 — :45 Lunge → Mountain Climber → Jumping Jacks MIN 2 — :45 Box Step-up → Box Jump → Box Jump Over MIN 3 –:45 Hollow Body Hold...