Wednesday
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)
2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
Workout
“NCMETCON BASELINE III.I (Test)” (Weight)
III.I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)
III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
BACK RACK LUNGES (5×10)
BACK RACK LUNGES
5×10*
*Bar comes from a rack. Alternate legs for each rep for 10 reps total. Reverse lunges today at a heavy weight.
(Score is Weight)
Goal – use the same or similar heavy load for all five sets. Integrity of the lunge and integrity of the midline are essential today. Do not let the loading compromise the midline. Take a :01 pause at the top of each rep before executing the next. Control!
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