Friday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
6 SETS*
15/12 Cal Bike
8-12 Unbroken C2B Pull-Ups
-:30 Walking Rest b/t Sets-
*Goal here is to move fast but match your time every single round. Do not out push your pace. No more than :05 difference b/t fastest and slowest time.
(Score is Slowest Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 ROUNDS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Bootstrappers
:15 Active Bar Hang
:15 Top of Ring Dip Hold
Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Weight)
4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
(Score is Weight)
Cool Down
Warm-up (No Measure)
FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5-5-5)
5-5-5-5-5
Back Squat*
*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.
*After each set perform a 2:00 Push-Up Plank Hold.
(Score is Weight)
Trackback from your site.