Author Archive

Friday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

10 SA KB Staggered Stance BOR (Left Arm)

10 SA KB Swing (Left Arm)

:20 OH KB Hold (Left Arm)

10 V-ups

10 SA KB Staggered Stance BOR (Right Arm)

10 SA KB Swing (Right Arm)

:20 OH KB Hold (Right Arm)

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Mixed Grip KB Alt. Lunges

6/6 Single KB Upright Row

1:00 DBL KB FR Hold

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (2 Rounds for time)

2 SETS

800m Run

40 Toes to Bar

-Rest 2:00 b/t Sets-

-Hard Cap 16:00-

(Score is Each Set for Time)

Thursday

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

Thursday

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-

Wednesday

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)

Wednesday

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!

Wednesday

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)

Tuesday

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)

Tuesday

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)

Tuesday

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)