CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
Rest! No Additional Work Today. Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest!
B. 60:00 GPP
Warm-up (No Measure)
Rest! No Additional Work Today. Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest!
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Rest! No Additional Work Today. Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest!
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
5 DB Power Cleans
5 DB Push Press
5 Kipping Swings
5 Hanging Knee Raises
5 Wall Balls
5 DB Thrusters
Workout
12 days of Christmas 2020 (Time)
1-Rope climb
2- Thrusters 115/75
3-Power Snatches 115/75
4- Power Cleans 115/75
5- TTB
6-Pull Ups
7- KBS 53/35
8- Box Jumps 24/20
9-Burpees
10- Front Rack Lunges 115/75
11- STO 115/75
12- Front Squats 115/75
* No Rack
**40 Min Time cap
Competition
12 Days Of Christmas Competition (Time)
12 Days of Christmas
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 30/20#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
*40 Min Time Cap
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
7/5 Cal Bike
7 Wide Stance Good Mornings
14 Alt. Single DB Front Rack Lunges
7/7 SA Push Press
7 Goblet Front Squat
Strength
Sumo Deadlift (8-8-6-6)
8-8-6-6 Sumo Deadlift *Build to a moderate weight
Workout
“THE THREE WISEMEN” (Time)
3 ROUNDS FOR TIME
15 Deadlifts (225/155)
25/20 Cal Bike
35 DB Thrusters (35/20)
-20:00 Hard Cap-
CrossFit XD – NC COMPETE
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
EVERY 3:00 FOR 3 SETS
200m Run
10 Up-Down + Box Step-Up (24/20)
50 Single Unders or 30 Double Unders
(Rest Remaining)
-1:00 Flow Stretching b/t Sets-
Then… Move into Skill Session
ON A 10:00 RUNNING CLOCK…
Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*
*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…
Beginner – Jump or Step-Up with Step Down
Intermediate – Jump Facing Box, Spin On Box, Step Down
Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle
Workout
Metcon (Time)
FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups
(Score is Time)
Competition
The Engine Test v1.0 (Time)
For time:
100 Burpees
100/90 Cal Row
Finisher
Metcon (No Measure)
EVERY 1:30 x 5 SETS
150m Shuttle Run*
*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.
(No Measure)
CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
*Option to complete this workout on 12/23, 12/24, 12/25, or not at all! If you need the rest, take it!
“12 DAYS OF NCFIT” (Time)
FOR TIME*
Day 1 – Ring Muscle Up
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Pull Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EVERY 3:00 FOR 3 SETS
200m Run
10 Up-Down + Box Step-Up (24/20)
50 Single Unders or 30 Double Unders
(Rest Remaining)
-1:00 Flow Stretching b/t Sets-
Then… Move into Skill Session
ON A 10:00 RUNNING CLOCK…
Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*
*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…
Beginner – Jump or Step-Up with Step Down
Intermediate – Jump Facing Box, Spin On Box, Step Down
Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle
Workout
Metcon (Time)
FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups
(Score is Time)
Finisher
Metcon (No Measure)
EVERY 1:30 x 5 SETS
150m Shuttle Run*
*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Rest! No Additional Work Today. Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest!
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
3 Rounds (5:00 CAP)
35 Single Unders*
:30 Tuck Hold
7/7 SA DB Upright Row
7 Burpees
*Round 2 – Big Jump Singles. / Round 3 – Double Attempts
Strength
Bench Press (10-10-10)
10-10-10*
Wide Grip Bench Press
*Keep weight light to moderate.
(Score is Weight)
Workout
Metcon (No Measure)
3 SETS FOR QUALITY
500m/400m Row
:40 Max Double Unders
20 KB Upright Rows (35/26)|(26/18)
20 Slow Deadbugs
100′ Plate Gun Walk (45/35)|(35/15)
-Rest :30 b/t Sets-
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through
8 Jumping Squats
6 Up-Downs
Into…
2 Rounds
10 Snatch DL
8 Tall Snatch
6 Snatch Push Press
Strength
Hang Power Snatch (4×3)
ON A 15:00 RUNNING CLOCK…
4×3
Hang Power Snatch*
*Moderate-Heavy for all Sets
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
25′ HS Walk
30 Walking Lunges
35 Double Unders
*Only full completion of a set counts as a rep. No credit for partially completed sets.
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through
8 Jumping Squats
6 Up-Downs
Into…
1 ROUND*
5 Snatch Deadlift
5 Snatch Grip Press
5 Burpees
*This round will be performed with the empty BB
Strength
Hang Power Snatch (4×3)
ON A 15:00 RUNNING CLOCK…
4×3
Hang Power Snatch*
*Moderate-Heavy for all Sets
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Overhead Squat (5×3)
OVERHEAD SQUAT
5×3
Heavy for all 5 sets. Should be heavier than your final set of 5 from a few weeks back. No missed reps. Work out of a rack. No sloppy mechanics.
(Score is Weight)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 3:00 MINUTES
5 Up-Downs
6 Alt. Step-Ups
7 Single DB Strict Press
-Rest 1:00-
AMRAP x 3:00 MINUTES
2 Burpees
4 Box Jump Overs
6 Alt. DB Hang Cleans
Strength
Hang Clean and Jerk (3-3-3-3-3-3-3-3-3)
EMOM x 9 MINUTES
3 Hang Power Clean to OH*
*Keep weight light to moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 2:00 x 5 SETS
6 Hang Power Clean to OH (115/75)|(75/55)
Max Burpee Box Jump Overs (24/20) in the Remaining Time…
-Rest 1:00 b/t Sets-
(Score is Reps)