CrossFit RTP

It’s a new year and a great time to evaluate what’s ahead for you and your training!  For several weeks in January, I will be offering complimentary goal setting sessions.  In these sessions, we will discuss your current place in your fitness journey, where you want to go in the future, and what the appropriate long term and short term goals would be for you individually.  No matter where you are in your fitness journey, I highly encourage you take the time to step back from day to day training and reflect on your goals and your current state.

By the end of the session, you will have (at least) 3 goals for the upcoming year and an action plan for you to accomplish them!

Use this link to see available times to meet and sign up for a timeslot that works for you.  Additional dates and times can be added if needed.

CrossFit RTP Athletic Development Levels

A. q(3:30) x 4: DL
10 @ 65% of 1RM
10 @ 70%
5 @ 80%
5 @ 85%
*sets of 10: double over hand, touch-and-go
*sets of 5: double over hand, dead-stop

B. AMRAP [12]
1 BMU/Pullup + 2 Goblet box step-ups
2 BMU/Pullup + 4 Goblet box step-ups

*+1 BMU, +2 step-ups each round
*70/53lb KB to 20” box
*Option: Rope Climbs (1-1-1-2-2-2-3-3-3…), or 1 LLRC/rd

C. 3 RFQ
60sec Glute Bridge Hold
8L/8R 1-Leg hamstring bridges
40sec Copenhagen Hold

A. 10 RFQ
5 sPress @ 65% of 1RM
REST [:30]
5 sPU or RR
REST [:30]

B. q(7:30) x 3
AMRAP [5]
400m Run
10 Wall Walks
Max rep WB with remaining time
*20/14lb WB to 10’
*target 1:00 of WB time each round. Scale WW to 8, 6 or 4 reach this target