CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
Option to complete this today as conditioning or tomorrow as part of class workout. Option to complete 5 rounds if volume is an issue.
“TRYPTOPHAN” (Time)
7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike
*Weight Vest is optional.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Row
Into…
EMOM x 6 MINUTES
MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 – :50 Row (EZ → Mod → Hard)
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Max “Deadstop” Sumo Deadlifts (185/135)|(135/95)
MIN 2 – :45 Max Sit-Ups
MIN 3 – :45 Max Cal Row
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
*Choose (1) and complete for quality
1. 3 SETS
Max Strict Pull-Ups
2:00 Ring FLR
(Score is Reps)
2. 3 SETS
1:00 Bar Muscle-Ups
2:00 Wall Sit
(Score is Reps)
3. 3 SETS
1:00 Tempo Ring Rows (1111)
2:00 Plank Hold
(Score is Reps)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
1 ROUND*
:30 Single Unders
:30 Alt. DB Deadlifts
:30 Fast Wrist Single Unders
:30 Alt. DB Hang High Pull
:30 Penguin Taps
:15/:15 Single DB Push Press
:30 Single Single Double Under or Double Unders
:30 Alt. DB Hang Snatch
*No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving.
Strength
Deadlift (4×5)
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
12 Alt. DB Hang Snatch (50/35)|(35/20)
24 Double Unders
-Rest 1:00 b/t Sets-
AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
100m Run
Into…
3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead
Into…
100m Plate Run
*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.
Following the warm-up, go into your teaching of the movements today.
Strength
Shoulder Press (1×4 / 1×4 / 1×4+)
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*
*Hold the plate any way during the run.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle
(No Measure)
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)
100m Run
Into…
3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead
Into…
100m Plate Run
*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.
Following the warm-up, go into your teaching of the movements today.
Strength
Shoulder Press (1×4/ 1×4/ 1×4+)
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
(Score is Weight)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*
*Hold the plate any way during the run.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
4 ROUNDS (6:00 CAP)
10/8 Cal Row
8 Scap Push-Ups
6/6 SA DB Strict Press
4 Burpees
Strength
Push Press (4×5)
ON A 12:00 RUNNING CLOCK…
4×5
Push Press*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/20 Cal Row
12 Push Press (115/75)|(75/55)
-Hard 12:00 Cap-
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups
Into…
1 ROUND
5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings
Strength
Back Squat (1×4 / 1×4 / 1×4+)
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up
-Rest 1:00 b/t Sets-
(Score is Time)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (7 Rounds for time)
7 SETS
250m Row
-Rest 1:00 b/t Sets-
(Score is Time for Each Set)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups
Into…
1 ROUND
5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings
Strength
Back Squat (1×4 / 1×4 / 1×4+)
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up
-Rest 1:00 b/t Sets-
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
8-10 Reps of Unbroken Squat Clean*
*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.
-At Least 2:00 EZ Bike b/t Sets-
(Score is Weight)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
20 Pike Shoulder Taps
10 Bootstrappers
5 Inch Worms + Push-up
Into…
TABATA: 4 SETS, :20 ON / :10 OFF
MOVT 1 – Jumping Jacks/ Single Unders
MOVT 2 – PVC Pass Thru
Workout
Metcon (Time)
FOR TIME
1 Mile Run
Immediately Into…
2 ROUNDS
80 Double Unders
40 Power Snatch (95/65)|(65/45)
20 Burpees
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
1 Mile Run
Immediately Into…
2 ROUNDS
160 Double Unders
80 Power Snatch (95/65)|(65/45)
40 Burpees
*Run to be completed together, each partner holding one end of the same jump rope. In the rounds, P1 works while P2 holds plank. Switch as needed.
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
Into…
3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold
*Switch to 20 Alt Cossack Squats for last round
Strength
Back Squat (1×6 / 1×6 / 1×6+)
BACK SQUAT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*
*Option for 12 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
Competition
Metcon (Time)
For Time:
21-18-15-12
Back Squats #225/155|155/105
HSPU
*RX+ Back Squat From Ground
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers
Into…
3 SETS
10 Elbow Punches
10 Air Squats
100m Jog
Skill
Metcon (No Measure)
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/115)|(115/75)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/115)|(115/75)*
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
(Score is Rounds + Reps)