RADD CrossFit – CrossFit
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.
