RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets With an Empty Barbell…
6 Deadlifts
6 Good Mornings
6 High-Hang Power Cleans
6 Front Squats
6 Kipping Swings
+
Dynamic Stretch (Spiderman, Pigeon, Iron Cross)
Weightlifting
High-Hang Squat Clean (3, 3, 3, 3, 3)
AHAP (as heavy as possible) for all 5 sets
Deadlift (5, 5)
Use 75-85% of 1RM for each set
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP…
6 Deadlift (135/95)
8 Toes to Bar
24 Double Unders
Scale Deadlifts & Toes to Bar to complete unbroken for the majority of the workout
Scale Double Unders to 30 seconds of Double Unders or 10 Calorie Bike
Extra Credit
Metcon (No Measure)
5X10 Seated Dumbbell Press (40/25)
Each set should be unbroken (modify rep scheme first, weight second)
Rest as needed between each set