Thursday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

4 SETS (9:00 CAP)

:45 Bike

25’ SA OH KB Walk

10 Quad Heel Taps

25’ SA OH KB Walk

50’ Front Rack Walk

Strength

Metcon (Weight)

3 SETS FOR QUALITY

50′ DBL KB Suitcase Walk

50′ DBL KB Front Rack Walk

50′ DBL KB OH Walk

2:00 Bike (EZ Pace)*

*2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

25/20 Cal Bike

30 Sit-Ups

-Rest Remaining Time-

(Score is Each Set for Time)

Wednesday

CrossFit XD – CrossFit

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)

Wednesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Lunge + Lunge + Squat

8 Groiners with a Twist

10 DB Strict Press

8 Strict Up-Downs

6 Bird Dog

Strength

Front Squat (1×3)

“NCX BASELINE II”

I. ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Shoulder Press (1×3)

“NCX BASELINE II”

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

(Score is Weight)

Workout

“NCX BASELINE II.II (Test)” (AMRAP – Reps)

“NCX BASELINE II.II”

(Test Flight! Jan 2021 Launch)

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

Optional Finisher

Metcon (1 Rounds for calories)

10 SETS (:10 ON/ :20 OFF)

Cal Bike

(Score is Lowest Set)

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!

Tuesday

CrossFit XD – CrossFit

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)

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.

Tuesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Lunges

5 DB Jefferson Curls

10 Quad Heel Taps

5/5 DB Upright Row

10 Up-Downs

Workout

Metcon (AMRAP – Reps)

EMOM x 25 MINUTES*

MIN 1 – Box Jumps

MIN 2 – Slam Balls (20/10)

MIN 3 – Russian KB Swings (53/35)|(35/26)

MIN 4 – Crossbody Mountain Climbers

MIN 5 – KB Sumo Deadlift High Pull

*Work time increases each round.

R1: :30 ON/ :30 OFF

R2: :35 ON/ :25 OFF

R3: :40 ON/ :20 OFF

R4: :45 ON/ :15 OFF

R5: :50 ON/ :10 OFF

(Score is Reps)

KG SB: (10/5)

Monday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

500m/400m Row

10 Slow Alt. Bird Dogs

10 Good Mornings

10 Scap Push-ups

400m/350m Row

12 Alt. DB Deadlifts

12 Alt. DB Hang Power Cleans

12 Single DB Strict Press

250m/200m Row

Workout

Power Clean (1×3)

BASELINE WORKOUT

“NCX BASELINE I”

I. ON A 15:00 RUNNING CLOCK…

Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

“NCX BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

(Test Flight! Jan 2021 Launch)

II. AMRAP x 12 MINUTES

250m Row

9 Power Cleans (115/75)|(75/55)

6 Push Press

(Score is Rounds + Reps)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 DB Deadlift

8 Step Ups

20 Shoulder Taps

Into…

1 ROUND

8 DB Russian KBS

6 Box Jumps

6 BB Press

6 Up-Downs

Into…

1 ROUND

:20 Active Hang

:20 Hollow Hold

4 Burpees

Strength

Push Jerk (6-5-4-3-2)

Build to a moderate weight, work on dropping under the bar.

Workout

Metcon (Time)

FOR TIME

10 DB Devil’s Press (50/35)|(35/20)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

(Score is Time)

KG DB: (22.5/15)|(15/9)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Forward Fold

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)