Saturday

CrossFit XD – NC COMPETE

A. CONDITIONING

B. 60:00 GPP

Metcon (No Measure)

EMOM x 21 MINUTES*

MIN 1 – 200m Run

MIN 2 – 12 Box Jump Over (24/20)**

MIN 3 – 12 HSPU (Open Standard)

*Should be able to complete each assignment in less than :50 at a moderate-ish pace. If the numbers are too high, adjust down to meet the pace and the time demands.

**Both feet must come to the top of the box

(No Measure)

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (3-3-3-3-3)

3-3-3-3-3

Hang Power Clean*

*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.

(Score is Weight)

Saturday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

WITH A PARTNER …

3 ROUNDS EACH (5 MIN CAP)

P1: :30 Row – Provide one focus each time they’re on the rower*

P2: 6 Up-Downs + 10 Alt. Deadbugs**

*Use the warm-up as a teaching opportunity to dial in row mechanics. Example…

Round 1: Legs + Hips w/slight lean back (arms stay straight)

Round 2: Legs + Hips + Arms + ½ slide forward

Round 3: Full strokes – focus on aggressive kicks but keep the strokes/minute under 27

**For the 3rd round, switch to 5 Burpees + 10 Sit-ups

Post-Workout Strength

Metcon (Weight)

3 SETS

15 Rolling Tricep Extensions

30 Reverse Grip Banded Tricep Pull-Downs

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

150/120 Cal Row*

*Every 1:30 complete 15 Sit-Ups.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

300/240 Cal Row*

*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.

(Score is Time)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

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)

Friday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Ring Rows

8 Barbell Deadlifts

8 Kip Swings

8 Jumping Air Squats

Strength

Power Clean (5-5-5-5-5)

5-5-5-5-5*

Power Clean

*Reps must be unbroken.

(Score is Weight)

Workout

Metcon (2 Rounds for time)

2 SETS

21-15-9

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

Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

Friday

CrossFit XD – CrossFit

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)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

20 Jumping Jacks

100m Jog

10 Elbow Punches

Into …

3 SETS

20 Single Unders

100m Run

10 Strict Press

Strength

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)

Workout

Metcon (AMRAP – Reps)

7 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

5 Burpees

Max Double Unders in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)

Thursday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 WORK/ :15 REST)

MIN 1: Cal Bike (EZ Pace)

MIN 2: Scap Push-Ups

MIN 3: Cal Bike (Mod Pace)

MIN 4: Lunges

MIN 5: Cal Bike (Fast Pace)

MIN 6: Bear Crawl

Strength

Bench Press (8-8-6-6-4)

8-8-6-6-4

Close Grip Bench Press*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Calories)

EVERY 2:00 x 5 SETS

20 Jumping Lunges

Max Cal Bike in Time Remaining

(Score is Cals)

Wednesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m Jog

Into…

2 SETS

5 Inchworms w/ Push-Up

10 Slow Barbell Good Mornings

10 Slow RDLs

Into…

Shuttle Run in time remaining…

Strength

Deadlift (3×5)

ON A 15:00 RUNNING CLOCK…

3×5

Deadlift*

*Heavy for all Sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

600m Run

50 Deadlifts (155/105)|(115/75)

30 Bar Facing Up-Downs

600m Run

(Score is Time)