Friday
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.
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