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!
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