Friday

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)

Friday

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)

Friday

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)

Thursday

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)

Thursday

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)

Wednesday

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)

Wednesday

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)

Wednesday

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

Tuesday

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)