Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

9 DB Deadlift

7 Up-Downs

5 Bootstrap + Inchworm

1 ROUND

9 DB Press

6 DB Sntach

5 Burpees

1 ROUND

7 BB Good Mornings

7 Behind Neck Strict Press

7 Burpee

Workout

Deadlift (3-3-3-3)

FOR LOAD

3-3-3-3

Double-Overhand “Quiet” Deadlift

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

25 Alt DB Sntach 50/35| 35/20

10 Burpees over DB

10 Min Hard Cap

(Score is Time)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Alt. Supermans

10 Cossack Squats

2 ROUNDS

1:00 Bike

10 Right and Left Banded Side Steps*

5 BB Kang Squats

5 presses

*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)

Workout

NCFIT Baseline – Strength (Weight)

ON A 15min RUNNING CLOCK…

Build to 5RM Back Squat
**Last Seen 9/27/19

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
**Last Seen 9/27/19

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

5 Strict Press 135/95| 95/65

10 Sit Ups

20 Unbroken DU

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

2 ROUNDS

:30 Alt. Crossovers

:30 Alt. Scorpions

:30 Alt. Spiderman Lunges

:30 Bird Dogs

Into…

3 ROUNDS

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run/250 m Row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)
*Schedule Tomorrow 6, 7, 9:30am only.

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Strength

Snatch Grip Deadlift (3 Reps EMOM for 5 Mins)

*Build

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

500 m Run

2 ROUNDS

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus

2 ROUNDS

10 Scap Pull-Ups

5 False Grip Ring Rows

10 DB Deadlift

10 Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges

(Score is Rounds + Reps)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Bike @ Moderate Pace for 2:00

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Through

8 PVC Back Rack Squat

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Through

6 PVC Overhead Squat

6 PVC Snatch Grip Sots Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS

:30 Active Deadhang

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrapper Squats

Into…

2 ROUNDS

10 Kip Swings

10 Tuck-Ups

10 Alt Groiners

10 Russian KB Swings

Into..

EMOM x 3 MINUTES

15 Air Squats

10 Burpees

Strength

Push Jerk (5-4-4-3-3)

*Build

10 Min Time Cap

Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Squat Clean and Jerk 155/105|115/75

6 TTB

12 RKB 53/35|35/26

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

Partner 1 Completes…

200m Row

12 Wall Balls (20/14)|(14/10)

6 Burpees

While Partner 2…

Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 EZ Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrapper Squats

1:00 Tough Pace Row

1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES — Light DBs Needed!

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 2 “No Jump” Rope Climbs**

MIN 3 – 17/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 wall ball Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

16 Plate GTO(45/35)|(35/25)

(Score is Time)