CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 Single-Unders*
10 Hollow Rocks
10 Arm Haulers
5 Behind the Neck Push Jerk w/PVC
5 PVC facing Up-Downs
*2nd Round: Backwards Single-Unders
3rd Round: Double-Under practice
Strength
Metcon (Weight)
5 SETS*
3 Snatch Grip Deadlifts
+
3 Hang Power Snatch
*Keep weight moderate.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
5 Hang Power Snatches (115/75)|(75/55)
20 Toes to Bar
5 Hang Power Snatches
20 Bar Facing Up-Downs
5 Hang Power Snatches
100 Double Unders
(Score is Time)
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME
10 Hang Power Snatches (115/75)|(75/55)
50 Toes to Bar
10 Hang Power Snatches
50 Bar Facing Up-Downs
10 Hang Power Snatches
150 Double Unders
*P1 works while P2 rests. Split work as needed.
(Score is Time)
KG BB: (50/35)|(35/25)
CrossFit XD – NC COMPETE
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Narrow Stance Squats
5 Push-Up to Pike
10 Squat Jumps
5/5 Single Leg V-Ups
Immediately into…
AMRAP x 5 MINUTES
10 Alt. Curtsey Squats
5 Push Press
10 Front Squats
5 Hanging Knee or Leg Raises
Workout
Metcon (AMRAP – Reps)
5 SETS ON 3:00 RUNNING CLOCK
12 Alt Pistols or 24 Air Squats
12 Knees to Elbow
12 Power Cleans (95/65)|(65/45)
Max Thrusters in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Reps)
KG BB: (45/30)|(30/20)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges
MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time
MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats
Strength
Metcon (Weight)
3 SETS*
8 Tempo Back Squats (22X1)
8/8 Goblet DB Step-Ups
*Build to a moderate tempo weight.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS ON 4:00 RUNNING CLOCK…
MIN 1-2 – 400m Run (rest remainder)
MIN 3-4 – 20 DB Goblet Reverse Lunges (50/35)|(35/20) + Max DB Slides
(Score is Each 400m Run)
KG DB: (22.5/15)|(15/9)
CrossFit XD – NC COMPETE
A. CONDITIONING
CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
Goal – Well, we know something like this is coming in about a month…so here’s a gut check. Don’t get thrown off by the workout or the movements. Play to your strengths in this type of workout (ex: if pull-ups are strength push harder there and be smart on the thrusters) and dig deep where you have to.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold
ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Row
50 KB Swings (53/35)|(35/26)
50 Box Jump Overs (24/20)
(Score is Time)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)
*P1 works while P2 rests, split work as needed.
(Score is Time)
KG KB: (24/16)|(16/12)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold
ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Row
50 KB Swings (53/35)|(35/26)
50 Box Jump Overs (24/20)
(Score is Time)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)
*P1 works while P2 rests, split work as needed.
(Score is Time)
KG KB: (24/16)|(16/12)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5/5 Staggered Stance Good Mornings
7/7 Single Ring Ring Rows
10 Knee Push-ups
7/7 Curtsey Squats
Strength
Deadlift (1×3)
“NCX BASELINE III”
I. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift
(Score is Weight)
Workout
“NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps)
II. AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
Option to perform this effort either before or after your Baseline test for today.
AMRAP x 19 MINUTES
25/20 Cal Bike
7 Strict HSPU
14 Alt. Pistols
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
6-Count Burpee!
On your count, have athletes move through each position of the Burpee:
1 – Hands on the ground
2 – Jump feet into Plank
3 – Bottom of Push-Up
4 – Press up to top of Push-Up
5 – Jump feet in
6 – Jump & Clap at the top
Start with a slow tempo, then speed up the count as you go!
Then…
1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal Bike
5 Empty Barbell Back Squats
Workout
“NCMETCON BASELINE II.I (Test)” (Weight)
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
(Score is Weight)
“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)
II.II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Focus on your Baseline tests.
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
6-Count Burpee!
On your count, have athletes move through each position of the Burpee:
1 – Hands on the ground
2 – Jump feet into Plank
3 – Bottom of Push-Up
4 – Press up to top of Push-Up
5 – Jump feet in
6 – Jump & Clap at the top
Start with a slow tempo, then speed up the count as you go!
Then…
1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal Bike
5 Empty Barbell Back Squats
Workout
“NCMETCON BASELINE II.I (Test)” (Weight)
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
(Score is Weight)
“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)
II.II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
4 SETS (9:00 CAP)
:45 Bike
25’ SA OH KB Walk
10 Quad Heel Taps
25’ SA OH KB Walk
50’ Front Rack Walk
Strength
Metcon (Weight)
3 SETS FOR QUALITY
50′ DBL KB Suitcase Walk
50′ DBL KB Front Rack Walk
50′ DBL KB OH Walk
2:00 Bike (EZ Pace)*
*2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 4:00 x 5 SETS
25/20 Cal Bike
30 Sit-Ups
-Rest Remaining Time-
(Score is Each Set for Time)