CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning! Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Row*
Into…
2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**
10 Wall Ball Push Press
Into…
2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats
*Start 1:00 EZ, :30 Moderate, :30 Hard
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps
Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – DB Up-Downs (35/20)|(20/15)
1:00 – Wall Balls (20/14)|(14/10)
-Rest 1:00 b/t Sets-
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs & Chill!
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
40 C2B Pull-Ups
Then max reps in the time remaining…
DB Devil’s Press (50/35)
(Score is Reps)
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 – NC45
Warm-up
Warm-up (No Measure)
4 ROUNDS (5:00 CAP)
12 Alt. Lunges*
10 Ring Rows
8 Deadbugs
:30 Bike (MOD)
*Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back.
Strength
Metcon (Weight)
3 SETS
7/7 Back Rack Forward Lunges*
1:30 Hollow Body Hold
-Rest As Needed b/t Sets-
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Back Rack Forward Lunges (75/55)|(45/35)
30-25-20-15*
Cal Bike
20-15-10-5
Pull-Ups
*Alt. Calories: 25-20-15-12.
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row*
Into…
2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**
10 Wall Ball Push Press
Into…
2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats
*Start 1:00 EZ, :30 Moderate, :30 Hard
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps
Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – DB Up-Downs (35/20)|(20/15)
1:00 – Wall Balls (20/14)|(14/10)
-Rest 1:00 b/t Sets-
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs & Chill!
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
3 Empty Barbell Cuban Presses
4 Push-Up to Pike
5/5 Moose Antlers
6 Burpees (or Up-Downs)
7/5 Cal Bike
Strength
Metcon (Weight)
6 SETS
3 Strict Press
+
2 Push Press
+
1 Push Jerk
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Shoulder to Overhead (Athlete Choice)
20 Sit-Ups
400m Run
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES
5 Shoulder to Overhead (Athlete Choice)
10 Sit-Ups
200m Run
*P1 completes 5 S2OH and 10 Sit-Ups then takes off for run. Once P1 completes the Sit-Ups, P2 can enter the workout and starts their S2OH. Partners can never pass one another in the workout.
(Score is Rounds + Reps)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (10:00 CAP)
12 Banded Pull-Aparts
:30 Tuck Hold (On the floor)
9 Ring Rows
:30 Alt. Box Step-Ups
6 Slow Push-Ups
:30 Plank Rotations
Extended Warm-up
Metcon (No Measure)
EMOM x 12 MINUTES*
Min 1 – :40 Max L-Sit Hang or Knee Tuck Hang
Min 2 – :10 Chin Over Bar + :30 L-Sit Pull-Ups or Knee Tuck Pull-Up
MIn 3 – :40 Plank Hold
*Athlete can come off the bar at any point then jump back up.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
12 DB Floor Press (50/35)|(35/20)
10 Single DB Box Step Overs (20)**
5-8 Strict Pull-Ups
-Rest 1:00-
AMRAP x 7 MINUTES
12 DB Floor Press (50/35)|(35/20)
10 Single DB Box Step Overs (20)
5-8 Strict Pull-Ups
*Pick-Up where you left off.
**Single DB Held in the Back Rack
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Body Weight Good Mornings*
6 Up-Down/Burpee Broad Jumps
6 Cal Bike
6 Alt. Forward Lunges
6 Alt. Reverse Lunges
*Focus on the HINGE pattern with these!
Post-Workout Strength
Metcon (Weight)
3 SETS*
10 DB Hammer Curls
20 DB Hammer Curls
:30 Single DB Gun Hold
*10 Reps should be heavy, drop 50% into the 20 reps, use one of the heavy DB’s for the Gun Hold.
-Rest 2:00 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Slam Balls (20/10)
25 Walking Lunges
20 Russian KB Swings (70/53)|(53/35)
15/12 Cal Bike
10 Burpees
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Bootstrappers
5 Pike Push-Ups
10 Jumping Air Squats
Immediately Into…
AMRAP x 4 MINUTES
10 Barbell DL
5 Hang Muscle Cleans
5 Shoulder Press
10 Push Press
Strength
Push Jerk (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk*
*Option to come from the floor or the rack.
(Score is Weight)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
HERO WORKOUT
“PARTNER DT”
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks
*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.
(Score is Time)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Calories)
ON A 18:00 RUNNING CLOCK…
3:00 Bike EZ
3:00 Row EZ
3:00 Bike Mod
3:00 Row Mod
3:00 Bike Hard*
3:00 Row Hard*
*For the Hard Efforts, remain in control the entire time. Do not let your breathing get away from you. Think about this as 18:00 of slowly increasing effort in each new interval.
(Score is Cals)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Bootstrappers
5 Pike Push-Ups
10 Jumping Air Squats
Immediately Into…
AMRAP x 4 MINUTES
10 Barbell DL
5 Hang Muscle Cleans
5 Shoulder Press
10 Push Press
Strength
Push Jerk (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk*
*Option to come from the floor or the rack.
(Score is Weight)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
HERO WORKOUT
“PARTNER DT”
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks
*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
5 SETS
1:00 Strict Pull-Ups*
1:00 Rest
1:00 Kipping HSPU*
-Rest as Needed b/t Sets-
*Clear chin over the bar and clear extension of the elbow at the bottom in the Pull-Up. Clear extension and control at the top of the HSPU.
(Score is Reps)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
4 ROUNDS (5:00 CAP)
:45 Row
12 DB Goblet Squats
12 Slow Alt. Quad Heel Taps
10 Hollow Rocks
10 Supermans
Strength
Front Squat (5RM)
ON A 15:00 RUNNING CLOCK…
Find a 5RM Front Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 4:00 x 3 SETS
20/15 Cal Row
15 Toes to Bar
With Time Remaining Max Front Squat (115/75)|(75/55)
-Rest 1:00 b/t Sets-
(Score is Reps)