Author Archive

Sunday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Single-Unders*

10 Hollow Rocks

10 Arm Haulers

5 Behind the Neck Push Jerk w/PVC

5 PVC facing Up-Downs

*2nd Round: Backwards Single-Unders

3rd Round: Double-Under practice

Strength

Metcon (Weight)

5 SETS*

3 Snatch Grip Deadlifts

+

3 Hang Power Snatch

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Hang Power Snatches (115/75)|(75/55)

20 Toes to Bar

5 Hang Power Snatches

20 Bar Facing Up-Downs

5 Hang Power Snatches

100 Double Unders

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

10 Hang Power Snatches (115/75)|(75/55)

50 Toes to Bar

10 Hang Power Snatches

50 Bar Facing Up-Downs

10 Hang Power Snatches

150 Double Unders

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG BB: (50/35)|(35/25)

Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Narrow Stance Squats

5 Push-Up to Pike

10 Squat Jumps

5/5 Single Leg V-Ups

Immediately into…

AMRAP x 5 MINUTES

10 Alt. Curtsey Squats

5 Push Press

10 Front Squats

5 Hanging Knee or Leg Raises

Workout

Metcon (AMRAP – Reps)

5 SETS ON 3:00 RUNNING CLOCK

12 Alt Pistols or 24 Air Squats

12 Knees to Elbow

12 Power Cleans (95/65)|(65/45)

Max Thrusters in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Reps)

KG BB: (45/30)|(30/20)

Saturday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges

MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time

MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats

Strength

Metcon (Weight)

3 SETS*

8 Tempo Back Squats (22X1)

8/8 Goblet DB Step-Ups

*Build to a moderate tempo weight.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS ON 4:00 RUNNING CLOCK…

MIN 1-2 – 400m Run (rest remainder)

MIN 3-4 – 20 DB Goblet Reverse Lunges (50/35)|(35/20) + Max DB Slides

(Score is Each 400m Run)

KG DB: (22.5/15)|(15/9)

Saturday

CrossFit XD – NC COMPETE

A. CONDITIONING

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
Goal – Well, we know something like this is coming in about a month…so here’s a gut check. Don’t get thrown off by the workout or the movements. Play to your strengths in this type of workout (ex: if pull-ups are strength push harder there and be smart on the thrusters) and dig deep where you have to.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Tuck Jumps

10 KB Deadlifts

5 Russian KB Swings

:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row

50 KB Swings (53/35)|(35/26)

50 Box Jump Overs (24/20)

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100/80 Cal Row

100 KB Swings (53/35)|(35/26)

100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Tuck Jumps

10 KB Deadlifts

5 Russian KB Swings

:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row

50 KB Swings (53/35)|(35/26)

50 Box Jump Overs (24/20)

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100/80 Cal Row

100 KB Swings (53/35)|(35/26)

100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)

Friday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5/5 Staggered Stance Good Mornings

7/7 Single Ring Ring Rows

10 Knee Push-ups

7/7 Curtsey Squats

Strength

Deadlift (1×3)

“NCX BASELINE III”

I. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout

“NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps)

II. AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats

(Score is Rounds + Reps)

Friday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

Option to perform this effort either before or after your Baseline test for today.

AMRAP x 19 MINUTES

25/20 Cal Bike

7 Strict HSPU

14 Alt. Pistols

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

6-Count Burpee!

On your count, have athletes move through each position of the Burpee:

1 – Hands on the ground

2 – Jump feet into Plank

3 – Bottom of Push-Up

4 – Press up to top of Push-Up

5 – Jump feet in

6 – Jump & Clap at the top

Start with a slow tempo, then speed up the count as you go!

Then…

1 ROUND

30 Alt Reverse Lunges

20 Burpees

10 Cal Bike

5 Empty Barbell Back Squats

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Focus on your Baseline tests.

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

6-Count Burpee!

On your count, have athletes move through each position of the Burpee:

1 – Hands on the ground

2 – Jump feet into Plank

3 – Bottom of Push-Up

4 – Press up to top of Push-Up

5 – Jump feet in

6 – Jump & Clap at the top

Start with a slow tempo, then speed up the count as you go!

Then…

1 ROUND

30 Alt Reverse Lunges

20 Burpees

10 Cal Bike

5 Empty Barbell Back Squats

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

Thursday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

4 SETS (9:00 CAP)

:45 Bike

25’ SA OH KB Walk

10 Quad Heel Taps

25’ SA OH KB Walk

50’ Front Rack Walk

Strength

Metcon (Weight)

3 SETS FOR QUALITY

50′ DBL KB Suitcase Walk

50′ DBL KB Front Rack Walk

50′ DBL KB OH Walk

2:00 Bike (EZ Pace)*

*2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

25/20 Cal Bike

30 Sit-Ups

-Rest Remaining Time-

(Score is Each Set for Time)