CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
4 SETS (9:00 CAP)
:45 Bike
25’ SA OH KB Walk
10 Quad Heel Taps
25’ SA OH KB Walk
50’ Front Rack Walk
Strength
Metcon (Weight)
3 SETS FOR QUALITY
50′ DBL KB Suitcase Walk
50′ DBL KB Front Rack Walk
50′ DBL KB OH Walk
2:00 Bike (EZ Pace)*
*2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 4:00 x 5 SETS
25/20 Cal Bike
30 Sit-Ups
-Rest Remaining Time-
(Score is Each Set for Time)
CrossFit XD – NC COMPETE
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
Workout
“NCMETCON BASELINE III.I (Test)” (Weight)
III.I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)
III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Focus on your Baseline tests.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
Workout
“NCMETCON BASELINE III.I (Test)” (Weight)
III.I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)
III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
BACK RACK LUNGES (5×10)
BACK RACK LUNGES
5×10*
*Bar comes from a rack. Alternate legs for each rep for 10 reps total. Reverse lunges today at a heavy weight.
(Score is Weight)
Goal – use the same or similar heavy load for all five sets. Integrity of the lunge and integrity of the midline are essential today. Do not let the loading compromise the midline. Take a :01 pause at the top of each rep before executing the next. Control!
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
6 Lunge + Lunge + Squat
8 Groiners with a Twist
10 DB Strict Press
8 Strict Up-Downs
6 Bird Dog
Strength
Front Squat (1×3)
“NCX BASELINE II”
I. ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat
(Score is Weight)
Shoulder Press (1×3)
“NCX BASELINE II”
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Strict Press
(Score is Weight)
Workout
“NCX BASELINE II.II (Test)” (AMRAP – Reps)
“NCX BASELINE II.II”
(Test Flight! Jan 2021 Launch)
II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
Optional Finisher
Metcon (1 Rounds for calories)
10 SETS (:10 ON/ :20 OFF)
Cal Bike
(Score is Lowest Set)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
Workout
“NCMETCON BASELINE I.I (Test)” (Time)
I.I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)
I.II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Lunges
5 DB Jefferson Curls
10 Quad Heel Taps
5/5 DB Upright Row
10 Up-Downs
Workout
Metcon (AMRAP – Reps)
EMOM x 25 MINUTES*
MIN 1 – Box Jumps
MIN 2 – Slam Balls (20/10)
MIN 3 – Russian KB Swings (53/35)|(35/26)
MIN 4 – Crossbody Mountain Climbers
MIN 5 – KB Sumo Deadlift High Pull
*Work time increases each round.
R1: :30 ON/ :30 OFF
R2: :35 ON/ :25 OFF
R3: :40 ON/ :20 OFF
R4: :45 ON/ :15 OFF
R5: :50 ON/ :10 OFF
(Score is Reps)
KG SB: (10/5)
CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Focus on your Baseline tests.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
Workout
“NCMETCON BASELINE I.I (Test)” (Time)
I.I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)
I.II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2111)(Athlete Choice)
1:00 DB Front Rack Hold
30 Controlled AbMat Sit-Ups
-Rest As Needed b/t Sets-
(No Measure)
Goal – Intentional work with light to moderate loads. This effort is not meant to produce an intensity response for comp athletes. Find and know your positions in each movement. Flow and use this workout to help build strength and awareness.
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
Into…
1 ROUND
8 DB Russian KBS
6 Box Jumps
6 BB Press
6 Up-Downs
Into…
1 ROUND
:20 Active Hang
:20 Hollow Hold
4 Burpees
Strength
Push Jerk (6-5-4-3-2)
Build to a moderate weight, work on dropping under the bar.
Workout
Metcon (Time)
FOR TIME
10 DB Devil’s Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
(Score is Time)
KG DB: (22.5/15)|(15/9)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Forward Fold
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
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)