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.
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