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)
CrossFit XD – NC COMPETE
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 – 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 – 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 – 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 – 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 – 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.
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 – 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)