Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 10082018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets…

200 Meter Run

10 Back Squats with an empty barbell out of the rack

+

Dynamic Stretch

Weightlifting

Back Squat (5, 5, 5, 5, 5, 5)

Use 75-85% of 1RM for each set

or

Use the same weight as last week

Each set should be challenging

Rest 2-3 Minutes between sets

Metcon

60 Bar Over Burpees (Time)

60 Bar Over Burpees
Lateral hops over the barbell

Beginner: Under 10 Minutes

Intermediate: Under 6 Minutes

Advanced: Under 4 Minutes

This is a benchmark and it will come up again

Extra Credit

Metcon (No Measure)

1,000 Meter Ski

+

30 GHD Sit Ups

30 GHD Hip Extensions

Mullarkey’s Extra Conditioning

Extra Conditioning | 10201801 (AMRAP – Reps)

Max unbroken Bar Muscle ups – (scale

to hardest variation of a pull-up)

Straight into 15 min Assault Bike at conversational pace

Straight into 15 min Box Push at conversational pace (45/25)
***NEW*** Four additional conditioning pieces will be posted each month. If you wish to complete them we recommend trying to commit to doing as many pieces as you can consistently complete each week. We recommend trying to complete the same pieces each week over the course of the month. For example, if you can complete pieces 1 and 2 during the first week, we recommend doing those pieces each week for the rest of the month. If you would like more guidance feel free to ask one of our coaches which piece would be the most beneficial for you and how to more appropriately scale it.

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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