Wednesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
20 DB Push Press (50/35)|(35/20)
20 Burpees
20 Box Jump Overs (24/20)
-Rest 1:00-
AMRAP x 3 MINUTES
10 DB Push Press (50/35)|(35/20)
10 Burpees
10 Box Jump Overs (24/20)
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (Increase pace every :30 starting at 50% effort)
Into…
AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus
Into…
2:00 Bike (Increase pace every :30 starting at 75% effort)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*
*DB or KB option. 1 Rep = ground to standing position only.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (1×2 / 1×2 / 1×2+)
STRICT PRESS
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)
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 8 Bench Press (185/135)
MIN 2 – 14-18 Burpees
*Goal on the Burpees is to find a number that allows you to do a strong amount of work at a pace you can handle for :45-50 without it crushing you. For the Bench Press, these should be moderate-heavy no more than 2 sets to complete the 8 reps.
(Score is Weight)
Trackback from your site.