Monday

CrossFit XD – CrossFit

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Warm-up

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

1 ROUND EACH…

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2: Run 400m

When P2 returns from Run, switch!

Into…

2 ROUNDS EACH…(need a barbell!)

P1: AMRAP of…

5 Romanian DL

5 Hang Muscle Clean

5/5 Elbow Punches

P2: 15 Burpees

When P2 finishes Burpees, switch!

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (165/115)|(115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

Finisher

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Extended Warm-up

Warm-up (No Measure)

3 rounds:

10 Air Squats

10 up downs

10 Kipping swings

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

Metcon

Metcon (Time)

4 Rounds FT:

14 Cal Bike

10 Thrusters 95/65

14 Cal Bike

10 Wall Balls 20/14

14 Cal Bike

10 KBS 53/35

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES*

1: Row

2: SA KB Work

3: Jump Rope Work + BW Movement

*Each round will progress in intensity and complexity. Below is a suggested progression for each movement

Round 1

1: Easy Row

2: 8/8 SA Sumo Deadlifts

3: 30 Single Unders + Samson Lunges

Round 2

1: Moderate Pace Row

2: 8/8 SA Suitcase Deadlifts

3: 30 Alternating Leg Single Unders + Groiners

Round 3

1: Mod-Hard Row

2: 8/8 Single Leg RDL

3: 30 Big Jump Single Unders + Inch Worms

Round 4

1: 30s Workout Pace Row (Hard)

2: 25’/25’ SA Suitcase Carry

3: 30 Double Unders + Bent Over Row

Workout

Metcon (Time)

3 SETS*

ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Hold (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

Metcon

Black Mamba (Time)

5 Rounds for time:

24 Alt DB Snatch 50/35

8 TTR

2 MU

81 Double Unders
*In Honor of Kobe Bryant (41) and his Daughter Gigi (13) who died in an helicopter crash along side 7 other individuals ( John Altobelli (56), Keri Altobelli, Alyssa Altobelli, Sarah Chester (45), Payton Chester (13), Christina Mauser and the pilot, Ara Zobayan )on January 26th 2020.

5 rounds for 5 championships

24 and 8 for his numbers worn

2 for his daughter

81 for his highest scored game

Finisher

Metcon (Weight)

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

200m Team Run — leave no athletes behind 🙂

2 ROUNDS

5 Inch Worm + Push Up

10 Perfect Stretch*

2 ROUNDS

5 BB Romanian DL

5 Hang Muscle Clean

10 Alt Elbow Punches

5 Strict Press

5 Push Press

5 Back Squats

*1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L)

Extended Warm-up

Bear Complex (Build to Moderate-Heavy)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 8:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of “Bear Complex”

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.

(Score is Load)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Reps of “Bear Complex” (135/95)|(95/65)*

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.

(Score is Time)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!

Metcon

L-O-V-E (Time)

6 rounds of ‘Cindy’

50 Lunges

40 OHS 95/65#

30 V-Ups

20 Cal Erg(Row)

6 rounds of ‘Cindy’

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 4 MIN

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

AMRAP 4 MIN

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

Scale single unders

RX DU

RX+ unbroken DU

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

(Score is Time)