CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
:45 Cal Bike
10 Up-Downs
:30 Tuck Hold
25’ Plate Gun Walk
Workout
“OH…2020” (Time)
FOR TIME
50-40-30-20-10*
Cal Bike
10-20-30-40-50
Burpees to a 6′ Target
20-20-20-20-20
Sit-Ups
*Alt. Calories: 40-30-25-15-8.
-Hard Cap 30:00-
(Score is Time)
Post-Workout Strength
Metcon (Weight)
3 SETS
14 Alt. DB Hammer Curls
7 Bottom Up Barbell Curls
7 Bottom Down Barbell Curls
7 Full Barbell Curls
-Rest 1:30 b/t Sets-
(Score is Weight)
CrossFit XD – NC COMPETE
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike (Increase pace every :30)
Into…
2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Scap Push-Ups
Into…
3 ROUNDS
10 Deadlifts
10 Front Squats
10 Strict Press
Into…
2:00 Bike (Increase pace every :30)
Workout
“BALL DROP” (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
20/15 Cal Bike
21 Front Squats (75/55)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ KB (53/35)
*Everytime you break 5 Push-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
20/15 Cal Bike
21 Front Squats (75/55)
(Score is Rounds + Reps of the 8min Efforts)
Cool Down
Warm-up (No Measure)
COOL DOWN
FOR RECOVERY
2:00 Walk & Shake Legs
2:00 EZ Bike
2:00 Foam Roll
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Quad Heel Taps
MIN 2 – 15 Glute Bridge-Ups into Max Hold
MIN 3 – :45 Max Mountain Climbers
MIN 4 – 20 Lunges
5 MIN – :45 Max Light Russian Swings
-Then Repeat!-
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7/7 OH Plate Split Squat*
MIN 2 – 14 Half Kneeling Plate Around the Worlds
MIN 3 – 15 Single KB Feet Elevated Crunches
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Jumping Lunges
-Rest :20-
1:00 – Wall Sit
-Rest :20-
1:00 – Alt. Sit-Thrus
-Rest :20-
(Score is Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
“BALL DROP” (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Everytime you break 5 Push-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
(Score is Rounds + Reps of the 8min Efforts)
KG WB: (9/7)|(7/5)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON 8:00 RUNNING CLOCK…
2x50m Shuttle Run
30 Jumping Air Squats
2x50m Shuttle Run
30 Glute Bridge-Ups
2x50m Shuttle Run
5 DBL DB DL
50 Single or Double Unders
2x50m Shuttle Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
-2:00 Rest / Transition-
GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).
EMOM x 10 MINUTES
MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push
Workout
Metcon (Time)
WORKOUT
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
400m Run
(Score is Time)
KG DB: (22.5/15)|(15/9)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON 15:00 RUNNING CLOCK…
Active Recovery Flow
(No Measure)
Goal: Just move your body without any external loading for 15mins. This can be a brisk walkk/hike, run, row, bike, swim. Every 5:00 add in some light full bodyweight movement — squats, lunges, burpees, etc. Keep the intensity low and just flow.
Metcon (No Measure)
3 SETS FOR QUALITY
6 Strict TTB
into…
8 Kipping Knee Raises
into…
10 Kipping TTB
(No Measure)
Goal: Build grip strength on the bar while developing efficiency in the kip. Try to maintain grip on the bar for as long as possible without any rip or loss in mechanics.
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
ON 8:00 RUNNING CLOCK…
100m Run
30 Jumping Air Squats
100m Run
30 Glute Bridge-Ups
100m Run
5 DBL DB DL
50 Single or Double Unders
100m Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
Strength
Power Clean (5-3-1-5-3-1)
Every 90 secs for 9 mins
*start light- mod weight and build to mod-heavy power clean
Workout
Metcon (Time)
WORKOUT
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
400m Run
(Score is Time)
KG DB: (22.5/15)|(15/9)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
Into…
3 ROUNDS
5/5 SA Ring Row
10 PVC Pass Through
10 PVC OHS
*Have barbells ready for the teaching.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+
1 Hang Squat Snatch
+
2 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 5:00 RUNNING CLOCK…
500m Row
10 Squat Snatches (155/105)|(115/75)
Max Rope Climbs in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Kang Squats
MIN 3 – :40 Deadbugs
MIN 4 – :40 Reverse Single Unders
MIN 5 – :40 Lunges
MIN 6 – :40 Tuck-Ups
MIN 7 – :40 Single Single Double Unders
MIN 8 – :40 Air Squats
MIN 9 – :40 V-Ups
Strength
Metcon (Weight)
6 SETS*
2 Tempo Clean Deadlifts (3130)
+
1 Hang Power Clean
+
1 Power Clean
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 2:30 x 5 SETS
5 Power Cleans (135/95)|(95/65)
15 Toes to Bar
50 Double Unders
(Score is Each Set for Time)
KG BB: (60/45)|(45/30)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :40 Max Distance HS Walk*
MIN 2 – :40 Max Cal Row
MIN 3 – :40 Max Pistols
*Every 5′ interval completed is 5 reps toward your score. No credit for partial completion of 5′.
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Row
Into…
3 ROUNDS
5/5 SA Ring Row
10 PVC Pass Through
10 PVC OHS
*Have barbells ready for the teaching.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+
1 Hang Squat Snatch
+
2 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 5:00 RUNNING CLOCK…
500m Row
10 Squat Snatches (155/105)|(115/75)
Max Rope Climbs in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
KG BB: (70/55)|(50/35)
C. STRENGTH / GYMNASTICS
Build to a Heavy 3-Rep TNG Power Clean (1×3)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Power Clean*
*Start with an empty bar. All reps must be touch and go. Bar can not pause on the body for more than :03 in any position.
(Score is Weight)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
AMRAP x 9 MINUTES
2-4-6-8 and so on…
Deadlift (225/155)
C2B Pull-Up
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
20 Shoulder Taps
10 Slam Ball Deadlift
10 Slam Ball OH Press
Into…
2 ROUNDS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
10 Slam Ball G2O
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
Min 1 – :45 Ring FLR Hold or Plank Hold
Min 2 – :45 Diamond Push-Ups
Min 3 – :45 Hollow Rocks
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
4-6-8-10-12…etc
Strict Dips
Cal Bike
Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)
C. STRENGTH / GYMNASTICS
FRONT RACK LUNGES (5×10)
FRONT RACK LUNGES
5×10*
*Bar starts on the ground. Alternate legs for each rep for 10 reps total. Forward lunges today at a moderate weight.
(Score is Weight)