CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
PICK ONE & COMPLETE FOR QUALITY*
15:00 Weight Vest Run or Hike
5k Run
15000m Bike
*Move continuously at a steady pace. Each minute should feel the exact same.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Up-Downs
8 KB Deadlift
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Burpees
6 Russian KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Skill
Metcon (No Measure)
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
(No Measure)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Snatch (3-3-3-3-3)
3-3-3-3-3
Power Snatch*
*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.
(Score is Weight)
Metcon (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 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Up-Downs
8 KB Deadlift
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Burpees
6 Russian KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Skill
Metcon (No Measure)
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
(No Measure)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)
(Score is Time)
Competition
Metcon (Time)
For Time:
200 KBS 53/35
*Every time you break (stop swinging) complete 5 Burpees.
*RX+ 70/53
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
30 Mountain Climbers
20 Lateral Jumps Over Barbell
10 Good Mornings
5 Burpees
Strength
Metcon (Weight)
EMOM x 3 MINUTES
5 High Hang Power Clean
-Into-
EMOM x 4 MINUTES
4 Hang Power Clean
-Into-
EMOM x 5 MINUTES
3 Power Cleans
*Increase weight every round. Start light and build to moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6 Hang Power Cleans (95/65)|(65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar
-Rest 2:00-
AMRAP x 6 MINUTES
3 Power Cleans (115/75)|(75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME*
35 DB Devil’s Press (50/35)
70 HSPU
150/120 Cal Row
*Break-up the work in any sets / order that you’d like.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
200m Run
Into…
3 ROUNDS
10 Groiner + Twist
8 Med Ball G2OH
6 Med Ball Jumping Squats
Into…
200m Run
Strength
Back Squat (1×6 / 1×4 / 1×2 )
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 2:00 RUNNING CLOCK
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
Max Wall Balls
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
4 SETS
15 DB Floor Press (AHAP, Unbroken)
15 Strict Ring Rows (1111)*
*Break up reps as needed to hold the tempo.
(Score is Weight)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Into…
3 ROUNDS
10 Groiner + Twist
8 Med Ball G2OH
6 Med Ball Jumping Squats
Into…
200m Run
Strength
Paused Back Squats (1×6/1×4/1×2)
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 2:00 RUNNING CLOCK
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
Max Wall Balls
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (10:00 Cap)
10 Tempo Push-Ups (31X1)
10 Slow Single DB Sumo Stance Good Morning
10/10 Half Kneeling Shoulder Presses
10 Box Step Overs
Post-Workout Strength
Metcon (No Measure)
3 SETS FOR QUALITY
8-12 Tricep Kickbacks
8-12 Single DB Skull Crushers
Max Banded Tricep Extension
-Rest 1:00 b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
50 DB Push Press (35/20)|(20/15)
25 DB Renegade Rows
50 Box Jump Overs (20)
25 DB Renegade Rows
50 DB Push Press
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 DB Push Press (35/20)|(20/15)
50 DB Renegade Rows
100 Box Jump Overs (20)
50 DB Renegade Rows
100 DB Push Press
*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.
(Score is Time)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Bodyweight Split Squats
:30/:30 KB Mixed Grip Hold
10 Bodyweight Alt. Step-Ups
5 Scap Push-Ups
Into …
2 ROUNDS
5/5 Mixed Grip KB Split Squats
10 Box Jump Overs
5 Push-Up Negatives
10 Glute Bridge-Ups
Strength
Metcon (Weight)
3 SETS FOR QUALITY
8/8 Mixed Grip KB Step-Ups*
1:00 KB Goblet Hold
*Hold light-moderate weight KB in the Front Rack, while you hold the heavier KB in the Suitcase position.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
20 Box Jump Overs (24/20)
20 KB Swings (53/35)|(35/26)
15 Push-Ups
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch
*Sets 1 / 2 with empty barbell. Set 3 with light load.
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
500/400m Row
9 Hang Squat Snatches (115/75)|(75/55)
(Score is Time)
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)
-Rest 1:00 b/t Sets-
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
WITH A PARTNER …
3 ROUNDS EACH (5 MIN CAP)
P1: :30 Row – Provide one focus each time they’re on the rower*
P2: 6 Up-Downs + 10 Alt. Deadbugs**
*Use the warm-up as a teaching opportunity to dial in row mechanics. Example…
Round 1: Legs + Hips w/slight lean back (arms stay straight)
Round 2: Legs + Hips + Arms + ½ slide forward
Round 3: Full strokes – focus on aggressive kicks but keep the strokes/minute under 27
**For the 3rd round, switch to 5 Burpees + 10 Sit-ups
Post-Workout Strength
Metcon (Weight)
3 SETS
15 Rolling Tricep Extensions
30 Reverse Grip Banded Tricep Pull-Downs
-Rest 1:00 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
150/120 Cal Row*
*Every 1:30 complete 15 Sit-Ups.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
300/240 Cal Row*
*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.
(Score is Time)