CrossFit XD – NC45
Warm-up
Metcon (No Measure)
AMRAP x 6 MINUTES
8 Scap Push-Ups
8/8 Slow Split Squats
8 Single DB BOR
8/8 SA DB Strict Press
Strength
Metcon (Weight)
5 SETS FOR QUALITY
10/10 SA DB Incline Bench Press
1:00 Ring Body Saw
*Keep weight moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – DB Floor Press (35/20)|(20/15)
-Rest :15-
1:00 – DB Goblet Lunges
-Rest :15-
1:00 – DB Renegade Rows
-Rest :15-
1:00 – DB Up-Downs
-Rest :15-
(Score is Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
40 Double Unders
5 Toes to Bar
7 Power Snatch (115/75)
5 Toes to Bar
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
LINE DRILL MOVEMENTS (25ft Each)*
Toe Walk
Leg Swings
High Knees
Butt Kickers
*See Teaching for more options to include in Line Drill.
Into …
AMRAP x 5 MINUTES
16 Alt Cossack Squats
14 Step-Ups
10 Air Squats
Workout
Metcon (Time)
FOR TIME
60 Air Squats
800m Run
60 Air Squats
60 DB Step-Up (50/35)|(35/20)*
*24/20″ Box
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Flutter Kicks
1:00 DB Hollow Hold
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Handstand Walking or Single or Double DB OH Walking Lunges*
*We know HS walking will show up in the Open. If you don’t have this skill, you must be working on it. OH Walking Lunges are a movement that we think will show up as well soon. Either way, practicing either will help the other. Focus where you need the most work.
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
400 run
into…
2 SETS
(25ft Each)*
Toe Walk
Leg Swings
High Knees
Butt Kickers
Into …
AMRAP x 5 MINUTES
16 Alt Cossack Squats
14 Step-Ups
10 Air Squats
Workout
Metcon (Time)
FOR TIME
60 Air Squats
800m Run
60 Air Squats
60 DB Step-Up (50/35)|(35/20)*
*24/20″ Box
(Score is Time)
*RX+ DB Squat Cleans Box Step Ups (DB Squat Clean into Box Step Up)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Flutter Kicks
1:00 DB Hollow Hold
-Rest as Needed b/t Sets-
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Scap Pull-Ups
12 Kip Swings
10 Ring Rows
12 Single DB Russian Swings
Strength
Deadlift (1×5 / 1×5 / 1×5 / 1×5)
DEADLIFT
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)
Workout
Metcon (6 Rounds for time)
6 SETS
10 Pull-Ups
8 Toes to Bar
6 Deadlifts (Athlete Choice)
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
CrossFit XD – NC COMPETE
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
TABATA, 8 SETS (:20 ON, :10 OFF)*
Jump Rope:
– Single Unders
– Alt Feet (Running in Place)
– Backwards Single Unders
– Double Unders
*Switch movement every 2 sets
Into…
4 SETS
10 Scap Push-Ups
10 Push-Up to Pike
10 Elbow Punches
10 Tempo Strict Press
Strength
Shoulder Press (1×6 / 1×4 / 1×2)
STRICT PRESS
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)
EMOM x 20 MINUTES
Min 1 – :45 Max Push Press (135/95)|(95/65)
Min 2 – :45 Max Cal Row
Min 3 – :45 Max Double Unders
MIn 4 – Rest
(Score is Lowest Round of Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back / Lats
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
Min 1 – :50 Bike (Moderate)
Min 2 – :50 Jumping Jacks
Min 3 – :50 Push-Up to Pike
Min 4 – :50 Plank Rotations
MIn 5 – :25 Box Step Ups + :25 Box Jumps
Strength
Push Press (1×5 / 1×5 / 1×5 / 1×5)
PUSH PRESS
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
35/28 Cal Bike
25 Box Jumps (24/20)
15 Push Press (115/75)|(75/55)
(Score is Time)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
Min 1 – :45 Max Push Press (135/95)|(95/65)
Min 2 – :45 Max Cal Row
Min 3 – :45 Max Double Unders
MIn 4 – Rest
*DU for the workout are scored in sets of 10. 10 DU = 1 Rep for the workout. No credit for incomplete sets.
(Score is Lowest Round of Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1:00 Perfect Kang Squats
Into…
2 ROUNDS
10 Barbell Good Mornings
10 Alt. Step-Back BB Lunges
10 Reverse Crunches (lying knee tucks)
10 Alt. Scorpion Stretch
:30 Hollow Hold
:30 Plank Hold
*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!
Strength
Deadlift (1×6 / 1×4 / 1×2)
DEADLIFT
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)
C. STRENGTH / GYMNASTICS
Shoulder Press (1×6 / 1×4 / 1×2)
STRICT PRESS
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)
Metcon (Weight)
5 SETS FOR QUALITY
5 Squat Cleans + 5 Push Jerks
*Keep loading moderate-ish but add weight each set. Focus on smooth transition and cycling reps. All reps unbroken.
(Score is Weight)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Perfect Kang Squats
Into…
2 ROUNDS
10 PVC Pass thrus
10 PVC OHS
10 Scap pull ups
10 BB Press
Strength
Overhead Squat (3-3-3-3-3)
*Build to a moderate weight DO NOT MAX OUT
15 mins
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 power snatch 155/105|115/75
15 wallballs 30/20|20/14
2 rope climbs
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
20m Side Shuffle
25 Jumping Jacks
20m Side Shuffle
10 Slow Air Squats
Strength
FRONT: Front Squat (1×5 / 1×5 / 1×5 / 1×5)
FRONT SQUAT
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 2:00 x 5 SETS
20 Front Squats (75/55)|(45/35)
Max 20m Shuttle Runs in Remaining Time…
-Rest :30 b/t Sets-
(Score is Reps)