RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Tabata Rounds Each
Air Squats
Strict Press with an empty barbell
Weightlifting
Shoulder Press (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
Metcon (AMRAP – Reps)
3 Rounds With a Weighted Vest (20/15)
1 Minute AMRAP Overhead Squat (75/55)
1 Minute AMRAP Toes to Bar
1 Minute AMRAP Lunges
1 Minute AMRAP Sumo Deadlift High Pull (75/55)
1 Minute AMRAP Assault Bike
1 Minute Rest
Scale each movement to a movement that allows you to work continuously for each minute with minimal rest
Extra Credit
Metcon (No Measure)
2 Sets…
200 Meter Farmer’s Carry (53/35)
Rest as needed between sets
Mullarkey’s Extra Conditioning
Extra Conditioning | 10201804 (AMRAP – Rounds and Reps)
12 Minute AMRAP…
60 Double Unders
30 Wall Balls (20/14)
10 Bar Over Burpees
***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.
