Thursday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:45 Cal Bike

10 Up-Downs

:30 Tuck Hold

25’ Plate Gun Walk

Workout

“OH…2020” (Time)

FOR TIME

50-40-30-20-10*

Cal Bike

10-20-30-40-50

Burpees to a 6′ Target

20-20-20-20-20

Sit-Ups

*Alt. Calories: 40-30-25-15-8.

-Hard Cap 30:00-

(Score is Time)

Post-Workout Strength

Metcon (Weight)

3 SETS

14 Alt. DB Hammer Curls

7 Bottom Up Barbell Curls

7 Bottom Down Barbell Curls

7 Full Barbell Curls

-Rest 1:30 b/t Sets-

(Score is Weight)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30)

Into…

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Scap Push-Ups

Into…

3 ROUNDS

10 Deadlifts

10 Front Squats

10 Strict Press

Into…

2:00 Bike (Increase pace every :30)

Workout

“BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20/15 Cal Bike

21 Front Squats (75/55)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ KB (53/35)

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 Front Squats (75/55)

(Score is Rounds + Reps of the 8min Efforts)

Cool Down

Warm-up (No Measure)

COOL DOWN

FOR RECOVERY

2:00 Walk & Shake Legs

2:00 EZ Bike

2:00 Foam Roll

(No Measure)

Wednesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Quad Heel Taps

MIN 2 – 15 Glute Bridge-Ups into Max Hold

MIN 3 – :45 Max Mountain Climbers

MIN 4 – 20 Lunges

5 MIN – :45 Max Light Russian Swings

-Then Repeat!-

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7/7 OH Plate Split Squat*

MIN 2 – 14 Half Kneeling Plate Around the Worlds

MIN 3 – 15 Single KB Feet Elevated Crunches

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Jumping Lunges

-Rest :20-

1:00 – Wall Sit

-Rest :20-

1:00 – Alt. Sit-Thrus

-Rest :20-

(Score is Reps)

Wednesday

CrossFit XD – NC COMPETE

A. CONDITIONING

“BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

(Score is Rounds + Reps of the 8min Efforts)

KG WB: (9/7)|(7/5)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON 8:00 RUNNING CLOCK…

2x50m Shuttle Run

30 Jumping Air Squats

2x50m Shuttle Run

30 Glute Bridge-Ups

2x50m Shuttle Run

5 DBL DB DL

50 Single or Double Unders

2x50m Shuttle Run

5 DBL DB DL

10 DBL DB Swing

50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!

5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES

MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing

MIN 2 – :40 Goat Work for Gymnastic Push

Workout

Metcon (Time)

WORKOUT

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 DB Hang Power Clean (50/35)|(35/20)

50 Double Unders

Immediately Into…

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON 15:00 RUNNING CLOCK…

Active Recovery Flow

(No Measure)

Goal: Just move your body without any external loading for 15mins. This can be a brisk walkk/hike, run, row, bike, swim. Every 5:00 add in some light full bodyweight movement — squats, lunges, burpees, etc. Keep the intensity low and just flow.

Metcon (No Measure)

3 SETS FOR QUALITY

6 Strict TTB

into…

8 Kipping Knee Raises

into…

10 Kipping TTB

(No Measure)

Goal: Build grip strength on the bar while developing efficiency in the kip. Try to maintain grip on the bar for as long as possible without any rip or loss in mechanics.

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

ON 8:00 RUNNING CLOCK…

100m Run

30 Jumping Air Squats

100m Run

30 Glute Bridge-Ups

100m Run

5 DBL DB DL

50 Single or Double Unders

100m Run

5 DBL DB DL

10 DBL DB Swing

50 Single or Double Unders

Strength

Power Clean (5-3-1-5-3-1)

Every 90 secs for 9 mins

*start light- mod weight and build to mod-heavy power clean

Workout

Metcon (Time)

WORKOUT

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 DB Hang Power Clean (50/35)|(35/20)

50 Double Unders

Immediately Into…

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)

Tuesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Single Unders

MIN 2 – :40 Kang Squats

MIN 3 – :40 Deadbugs

MIN 4 – :40 Reverse Single Unders

MIN 5 – :40 Lunges

MIN 6 – :40 Tuck-Ups

MIN 7 – :40 Single Single Double Unders

MIN 8 – :40 Air Squats

MIN 9 – :40 V-Ups

Strength

Metcon (Weight)

6 SETS*

2 Tempo Clean Deadlifts (3130)

+

1 Hang Power Clean

+

1 Power Clean

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

5 Power Cleans (135/95)|(95/65)

15 Toes to Bar

50 Double Unders

(Score is Each Set for Time)

KG BB: (60/45)|(45/30)

Tuesday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :40 Max Distance HS Walk*

MIN 2 – :40 Max Cal Row

MIN 3 – :40 Max Pistols

*Every 5′ interval completed is 5 reps toward your score. No credit for partial completion of 5′.

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

3 ROUNDS

5/5 SA Ring Row

10 PVC Pass Through

10 PVC OHS

*Have barbells ready for the teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Squat Snatch

+

1 Hang Squat Snatch

+

2 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

500m Row

10 Squat Snatches (155/105)|(115/75)

Max Rope Climbs in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

KG BB: (70/55)|(50/35)

C. STRENGTH / GYMNASTICS

Build to a Heavy 3-Rep TNG Power Clean (1×3)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep TNG Power Clean*

*Start with an empty bar. All reps must be touch and go. Bar can not pause on the body for more than :03 in any position.

(Score is Weight)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

3 ROUNDS

5/5 SA Ring Row

10 PVC Pass Through

10 PVC OHS

*Have barbells ready for the teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Squat Snatch

+

1 Hang Squat Snatch

+

2 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

500m Row

10 Squat Snatches (155/105)|(115/75)

Max Rope Climbs in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

Monday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 9 MINUTES

2-4-6-8 and so on…

Deadlift (225/155)

C2B Pull-Up

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

20 Shoulder Taps

10 Slam Ball Deadlift

10 Slam Ball OH Press

Into…

2 ROUNDS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

10 Slam Ball G2O

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

4-6-8-10-12…etc

Strict Dips

Cal Bike

Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

C. STRENGTH / GYMNASTICS

FRONT RACK LUNGES (5×10)

FRONT RACK LUNGES

5×10*

*Bar starts on the ground. Alternate legs for each rep for 10 reps total. Forward lunges today at a moderate weight.

(Score is Weight)