RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets…
6 Wall Balls
20 Double Unders
6 Box Jumps
6 Push Ups
6 Calorie Row
6 Front Squat (empty barbell)
Gymnastics
Strict Ring Muscle Ups (5, 5, 5)
RX: 3X5 Unbroken sets
Scaled: 10-15 total reps
Scaled: 3X5 Strict Pull Ups, Leg Assisted, or Negatives & Bar or Ring Dips
***Attempt your first muscle up or pull up before you begin your strength work***
Work on False Grip Pull Ups
Work on False Grip Transition
Metcon
“ATGG Birthday WOD” (Time)
3 Rounds For Time…
20 Wall Balls (30/20)
100 Double Unders
20 Box Jump Overs (24/20)
50 Push Ups
20 Calorie Row
25 Front Squats (50% body weight)
Scale Wall Balls to complete in 2 sets
Scale Double Unders to 90 seconds of practice or 20 Calorie Assault Bike
Scale Box Jump Overs to Box Jumps or Step Ups if needed
Scale Push Ups to snake ups or knee assisted
Scale Front Squats to 40 or 30% of body weight
Mullarkey’s Extra Conditioning
Extra Conditioning | 10201802 (AMRAP – Rounds and Reps)
30 Minute AMRAP…
8 Deficit Kipping Handstand Push Ups (largest deficit possible)
12 Toes to Bar
16 Dumbbell Snatches (50/35)
50’ Handstand Walk
50 Calorie Assault Bike
Scale to regular HSPUs first. Then scale the reps down. Then scale to 4 Wall Climbs
Scale Handstand Walk to 100’ Bear Crawl
***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.