CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
5 SETS
:30 Bike*
-Rest :30-
1:00 Ring FLR
-Rest :30-
1:00 EZ Bike Recovery
*Increasing RPM each set
(No Additional Rest b/t Sets – No Measure)
Goal: Start with an RPM that is fast but you know you can handle. Increase by 3-5 RPM each set. Take the recovery bike right into the next set…easy controlled pace into a sprint.
B. 60:00 GPP
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 Up-Downs
Into…
1 ROUND
:20 Active Hang
:20 Hollow Hold
4 Burpees
Extended Warm-up
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
Goat Work! Pick Your Poison & Practice!
(No Measure)
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)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 2 MINUTES
Ground to Overhead (115/75)
-Rest 1:00-
AMRAP x 3 MINUTES
Power Clean (155/105)
-Rest 1:00-
AMRAP 4 MINUTES
Hang Power Clean (185/35)
(Score is Reps)
KG BB1 – (50/35)
KG BB2 – (70/55)
KG BB3 – (85/60)
Goal – adjust to the different speed and techniques to keep the bar moving in this workout. Minimize the time away from the bar in all sets, keep stepping forward to get your shins back on the bar.
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Reverse Lunges
5 Up-Downs Broad Jumps
10 DB Strict Press
5 Glute Bridge-Ups
Strength
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L)
MIN 2 – :45 Max Curtsey Squats
(Score is Reps)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
20 Reverse Lunges
10 Up-Down Devils Press (35/20)|(20/15)
(Score is Time)
KG DB: (15/9)|(9/7)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
40 Synchro Reverse Lunges
40 Up-Down Devils Press (35/20)|(20/15)
(Score is Time)
*Do the lunges together. P1 works while P2 Holds Top of Push-Up Plank in DP…switch as needed.
KG DB: (15/9)|(9/7)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
4:00 Free Foam Roll
Immediately Into…
AMRAP x 6 MINUTES
5/5 Clam Shells
10 Bootstrappers
10 Alt. Groiners
10 Tempo Air Squats (Barbell Optional) (2121)
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK
Build to a Mod-Heavy Set of 5 Back Squats
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2 SETS
20 Back Squats (135/95)|(95/65)
10 Toes to Bar
Immediately Into…
60 Burpees Over Bar
Immediately Into…
2 SETS
10 Back Squats (185/135)|(135/95)
20 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
Partner Workout Option
Metcon (Time)
FOR TIME
2 SETS
40 Back Squats (135/95)|(95/65)
20 Toes to Bar
Immediately Into…
120 Burpees Over Bar
Immediately Into…
2 SETS
20 Back Squats (185/135)|(135/95)
40 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
CrossFit XD – NC COMPETE
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
5 Scap Pull-Ups + 5 Kip Swings
5/5 Single Arm Ring Row
5 Push-Ups
Strength
Metcon (No Measure)
5 SETS FOR QUALITY
2-4 Strict Pull-Ups
+
2-4 Kip Swings
+
2-4 Kipping Pull-Ups
(No Measure)
Workout
Metcon (6 Rounds for time)
6 SETS
200m Run
15 DB Floor Press (50/35)|(35/20)
10 Pull-Ups
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
KG DB: (22.5/15)|(15/9)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (10:00 Cap)
:30 Superman Hold
:30 Hollow Body Hold
5/5 Tempo SA Ring Rows (2111)
7/7 Single Leg KB RDL
9 KB Sumo Deadlifts
Workout
Metcon (Time)
WORKOUT
FOR TIME
25-20-15-10-5
Deadlifts (225/155)|(155/105)
2-4-6-8-10
Ring Muscle Ups
(Score is Time)
KG BB: (100/70)|(70/55)
Option 1 RMU: Jumping RMU/BMU
Option 2 RMU: Strict Pull-Up
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
2 SETS
15 Back Squats (155/105)
15 Burpees Over Bar
into…
2 SETS
10 Back Squats (185/135)
10 Burpees Over Bar
(Score is Time)
KG BB1: (70/55)
KG BB2: (85/60)
*Goal: Unbroken. Foot to the floor the whole time. This should hurt in the first set of squats. No pacing…let’s see what we got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS (10:00 Cap)
:30 Superman Hold
:30 Hollow Body Hold
5/5 Tempo SA Ring Rows (2111)
7/7 Single Leg KB RDL
9 KB Sumo Deadlifts
Workout
Metcon (Time)
WORKOUT
FOR TIME
25-20-15-10-5
Deadlifts (225/155)|(155/105)
2-4-6-8-10
Ring Muscle Ups
(Score is Time)
KG BB: (100/70)|(70/55)
Option 1 RMU: Jumping RMU/BMU
Option 2 RMU: Strict Pull-Up
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS (8:00 CAP)
8 Air Squats
8/8 Single DB Strict Press
8 Step-Ups
1:00 Row (Moderate Pace)
-Into-
2 ROUNDS
8 Air Squats
8/8 Single DB Strict Press
8 Box Jumps
1:00 Row (Workout Pace)
Strength
Metcon (Weight)
7-7-5-5-3*
Thrusters
*Build to a moderate-heavy weight.
(Score is Weight)
Workout
“TIGER DREAMS” (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20 Box Jumps (24/20)
5 Thrusters (115/75)|(75/55)
15/12 Cal Row
5 Thrusters
(Score is Rounds + Reps)
KB BB: (50/35)|(35/25)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 min row
into…
3 ROUNDS
20 Jumping Jacks
10 Up-Downs
5 Empty BB Press
Into…
3 ROUNDS
10 Alt Elbow Punches
10 BB Push Press
10 Box Step Ups
Workout
“THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 21 Sit-Ups
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Immediately Into….
Metcon (Time)
2021 M Row For Time
*12 min time cap
CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning today. Push the pace in the 2021 Experience!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Tuck Hold
20 Jumping Jacks
10 Up-Downs
5 Empty BB Z-Press
Into…
3 ROUNDS
10 Alt Elbow Punches
10 BB Strict Press
10 Tall Jumps
Workout
“THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 21 Sit-Ups
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Optional Finisher
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 10 DB Arnold Press (Athlete Choice)
Min 2 – 20 DB Hammer Curls
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
8:00 Recovey Row
into…
EMOM x 12 MINUTES
MIN 1 – 12 Strict Ring Rows
MIN 2 – 12 Tempo Push-Ups (2121)
(No Measure)
Goal: Use the 8:00 row to flush the body…smooth and non-stop row w/ nasal breathing only. 2:00-2:30 per 500m. In the EMOM, dial in your basic strict gymnastics. Strict is strong.