Thursday – REST DAY

CrossFit XD – NC COMPETE

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

Into…

3 SETS

10/10 Single Arm DB Strict Press

10/10 Single Arm DB Overhead Lunge

20 Deadbugs / Hollow Flutter Kicks

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups (Athlete Choice)

12/12 Tempo Supported DB Row (2121)(Athlete Choice)

1:00 DB Front Rack Hold

30 Weighted Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

Competition

Metcon (Time)

For Time:

Karen Interrupted

150 Wall Balls

EMOM

2 Squat Snatches 115/75

2 Burpees over the bar

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

20 DB Hollow Flutter Kicks

Max V-Ups in Time Remaining

(No Measure)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run, Bike, or Row

:30 Jump Rope

10 PVC Pass Thrus

10 Alt. Elbow Punches w/ BB

5 Strict Press w/ BB

5 Push Press or Push Jerk w/ BB

10 Kang Squats w/ BB

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

Wednesday

CrossFit XD – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Focus on your Baseline tests.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run, Bike, or Row

:30 Jump Rope

10 PVC Pass Thrus

10 Alt. Elbow Punches w/ BB

5 Strict Press w/ BB

5 Push Press or Push Jerk w/ BB

10 Kang Squats w/ BB

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

BACK RACK LUNGES (5×10)

BACK RACK LUNGES

5×10*

Goal – use the same or similar heavy load for all five sets. Integrity of the lunge and integrity of the midline are essential today. Do not let the loading compromise the midline. Take a :01 pause at the top of each rep before executing the next. Control!

Wednesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Lunge + Lunge + Squat

8 Groiners with a Twist

10 DB Strict Press

8 Strict Up-Downs

6 Bird Dog

Strength

Front Squat (1×3)

“NCX BASELINE II”

(Score is Weight)

Shoulder Press (1×3)

“NCX BASELINE II”

(Score is Weight)

Workout

“NCX BASELINE II.II (Test)” (AMRAP – Reps)

“NCX BASELINE II.II”

(Test Flight! Jan 2021 Launch)

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

Optional Finisher

Metcon (1 Rounds for calories)

10 SETS (:10 ON/ :20 OFF)

Cal Bike

(Score is Lowest Set)

Tuesday

CrossFit XD – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Focus on your Baseline tests.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Walking Knee to Chest

25ft Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

25ft Alt Single Leg Skip

100m Run

Into…

1 ROUND

5 Scap Pull-Ups

10 Scap Push-Ups

10 Groiners

Into…

1 ROUND

5 Ring Rows

5 Knee Push-Ups

10 Air Squats

Workout

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups (Athlete Choice)

12/12 Tempo Supported DB Row (2111)(Athlete Choice)

1:00 DB Front Rack Hold

30 Controlled AbMat Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

Goal – Intentional work with light to moderate loads. This effort is not meant to produce an intensity response for comp athletes. Find and know your positions in each movement. Flow and use this workout to help build strength and awareness.

Tuesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Lunges

5 DB Jefferson Curls

10 Quad Heel Taps

5/5 DB Upright Row

10 Up-Downs

Workout

Metcon (AMRAP – Reps)

EMOM x 25 MINUTES*

MIN 1 – Box Jumps

MIN 2 – Slam Balls (20/10)

MIN 3 – Russian KB Swings (53/35)|(35/26)

MIN 4 – Crossbody Mountain Climbers

MIN 5 – KB Sumo Deadlift High Pull

*Work time increases each round.

R1: :30 ON/ :30 OFF

R2: :35 ON/ :25 OFF

R3: :40 ON/ :20 OFF

R4: :45 ON/ :15 OFF

R5: :50 ON/ :10 OFF

(Score is Reps)

KG SB: (10/5)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Walking Knee to Chest

25ft Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

25ft Alt Single Leg Skip

100m Run

Into…

1 ROUND

5 Scap Pull-Ups

10 Scap Push-Ups

10 Groiners

Into…

1 ROUND

5 Ring Rows

5 Knee Push-Ups

10 Air Squats

Workout

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

Monday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

500m/400m Row

10 Slow Alt. Bird Dogs

10 Good Mornings

10 Scap Push-ups

400m/350m Row

12 Alt. DB Deadlifts

12 Alt. DB Hang Power Cleans

12 Single DB Strict Press

250m/200m Row

Workout

Power Clean (1×3)

BASELINE WORKOUT

“NCX BASELINE I”

-Rest as Needed b/t Efforts*-

“NCX BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

(Test Flight! Jan 2021 Launch)

II. AMRAP x 12 MINUTES

250m Row

9 Power Cleans (115/75)|(75/55)

6 Push Press

(Score is Rounds + Reps)

Monday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

5 SETS

:30 Bike*

-Rest :30-

1:00 Ring FLR

-Rest :30-

1:00 EZ Bike Recovery

*Increasing RPM each set

(No Additional Rest b/t Sets – No Measure)

Goal: Start with an RPM that is fast but you know you can handle. Increase by 3-5 RPM each set. Take the recovery bike right into the next set…easy controlled pace into a sprint.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 DB Deadlift

8 Step Ups

20 Shoulder Taps

Into…

1 ROUND

8 DB Russian KBS

6 Box Jumps

6 Up-Downs

Into…

1 ROUND

:20 Active Hang

:20 Hollow Hold

4 Burpees

Extended Warm-up

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Goat Work! Pick Your Poison & Practice!

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 DB Devil’s Press (50/35)|(35/20)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

(Score is Time)

KG DB: (22.5/15)|(15/9)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Forward Fold

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

AMRAP x 2 MINUTES

Ground to Overhead (115/75)

-Rest 1:00-

AMRAP x 3 MINUTES

Power Clean (155/105)

-Rest 1:00-

AMRAP 4 MINUTES

Hang Power Clean (185/35)

(Score is Reps)

KG BB1 – (50/35)

KG BB2 – (70/55)

KG BB3 – (85/60)

Goal – adjust to the different speed and techniques to keep the bar moving in this workout. Minimize the time away from the bar in all sets, keep stepping forward to get your shins back on the bar.