CrossFit XD – NC COMPETE
A. CONDITIONING
B. 60:00 GPP
Metcon (No Measure)
EMOM x 21 MINUTES*
MIN 1 – 200m Run
MIN 2 – 12 Box Jump Over (24/20)**
MIN 3 – 12 HSPU (Open Standard)
*Should be able to complete each assignment in less than :50 at a moderate-ish pace. If the numbers are too high, adjust down to meet the pace and the time demands.
**Both feet must come to the top of the box
(No Measure)
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)
C. STRENGTH / GYMNASTICS
Hang Power Clean (3-3-3-3-3)
3-3-3-3-3
Hang Power Clean*
*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.
(Score is Weight)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Bootstrappers
:15 Active Bar Hang
:15 Top of Ring Dip Hold
Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Weight)
4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
(Score is Weight)
Cool Down
Warm-up (No Measure)
FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Ring Rows
8 Barbell Deadlifts
8 Kip Swings
8 Jumping Air Squats
Strength
Power Clean (5-5-5-5-5)
5-5-5-5-5*
Power Clean
*Reps must be unbroken.
(Score is Weight)
Workout
Metcon (2 Rounds for time)
2 SETS
21-15-9
Power Cleans (95/65)|(65/45)
Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
6 SETS*
15/12 Cal Bike
8-12 Unbroken C2B Pull-Ups
-:30 Walking Rest b/t Sets-
*Goal here is to move fast but match your time every single round. Do not out push your pace. No more than :05 difference b/t fastest and slowest time.
(Score is Slowest Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 ROUNDS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Bootstrappers
:15 Active Bar Hang
:15 Top of Ring Dip Hold
Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Weight)
4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
(Score is Weight)
Cool Down
Warm-up (No Measure)
FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5-5-5)
5-5-5-5-5
Back Squat*
*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.
*After each set perform a 2:00 Push-Up Plank Hold.
(Score is Weight)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES (:45 WORK/ :15 REST)
MIN 1: Cal Bike (EZ Pace)
MIN 2: Scap Push-Ups
MIN 3: Cal Bike (Mod Pace)
MIN 4: Lunges
MIN 5: Cal Bike (Fast Pace)
MIN 6: Bear Crawl
Strength
Bench Press (8-8-6-6-4)
8-8-6-6-4
Close Grip Bench Press*
*Keep weight moderate.
(Score is Weight)
Workout
Metcon (Calories)
EVERY 2:00 x 5 SETS
20 Jumping Lunges
Max Cal Bike in Time Remaining
(Score is Cals)
CrossFit XD – NC COMPETE
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
20 Jumping Jacks
100m Jog
10 Elbow Punches
Into …
3 SETS
20 Single Unders
100m Run
10 Strict Press
Strength
Shoulder Press (1×2 / 1×2 / 1×2+)
STRICT PRESS
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
7 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
5 Burpees
Max Double Unders in time remaining…
-Rest :30 b/t Sets-
(Score is Reps)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike (Increase pace every :30 starting at 50% effort)
Into…
AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus
Into…
2:00 Bike (Increase pace every :30 starting at 75% effort)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups 53/35|35/26
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls
(No Measure)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
20 DB Push Press (50/35)|(35/20)
20 Burpees
20 Box Jump Overs (24/20)
-Rest 1:00-
AMRAP x 3 MINUTES
10 DB Push Press (50/35)|(35/20)
10 Burpees
10 Box Jump Overs (24/20)
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (Increase pace every :30 starting at 50% effort)
Into…
AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus
Into…
2:00 Bike (Increase pace every :30 starting at 75% effort)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*
*DB or KB option. 1 Rep = ground to standing position only.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (1×2 / 1×2 / 1×2+)
STRICT PRESS
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 8 Bench Press (185/135)
MIN 2 – 14-18 Burpees
*Goal on the Burpees is to find a number that allows you to do a strong amount of work at a pace you can handle for :45-50 without it crushing you. For the Bench Press, these should be moderate-heavy no more than 2 sets to complete the 8 reps.
(Score is Weight)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
200m Jog
Into…
2 SETS
5 Inchworms w/ Push-Up
10 Slow Barbell Good Mornings
10 Slow RDLs
Into…
Shuttle Run in time remaining…
Strength
Deadlift (3×5)
ON A 15:00 RUNNING CLOCK…
3×5
Deadlift*
*Heavy for all Sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
600m Run
50 Deadlifts (155/105)|(115/75)
30 Bar Facing Up-Downs
600m Run
(Score is Time)