CrossFit XD – NC COMPETE
A. CONDITIONING
“HEL-A-BEL”* (Time)
3 ROUNDS FOR TIME
10 Power Snatch (135/95)
1 Round of Helen
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
Into…
3 SETS
10 Scap Pull-Ups
12 Empty Barbell (or PVC) Kang Squats
14 Tuck-Ups
Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 10 MINUTES
5 Back Squat (Athlete’s Choice)*
10 Toes to Bar
*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.
(Score is Weight)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Go all-in to your workouts for today.
(No Measure)
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)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
25ft Toe Walks
25ft Heel Grabs
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps
Into…
2 SETS
10 Slam Ball Deadlifts
10 Slam Ball Alt. Reverse Lunges
10 Up-Downs
Into…
400m Group Run
Workout
Metcon (Time)
FOR TIME*
40 Slam Balls (30/20)|(20/10)
30 Burpees
20 Box Step-Up (30/24)|(24/20)
5 Wall Walks
2000/1800 m Row
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls
*Weight vest optional
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Calf and Plantar Smash
(No Measure)
CrossFit XD – NC COMPETE
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8 Barbell Clean Deadlifts
8/8 Slow Tempo Elbow Punches
8 Lunge + Twist + Kang Squats
100m Run
Strength
Metcon (Weight)
5 SETS*
10 Bench Press
10 Strict Pull-Ups
*Keep weight moderate.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 3 MINUTES
2 Strict Pull-Ups
4 Hand Release Push-Ups
6 Box Jumps (30/24)|(24/20)
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK
200m Jog
Immediately into…
2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches
Immediately into…
Shuttle Run in Time Remaining
Strength
Hang Clean (7×3)
EVERY 1:30 x 7 SETS*
3 Hang Squat Cleans
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
7 ROUNDS FOR TIME
200m Run
8 DB Hang Squat Cleans (50/35)|(35/20)
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 2:30 RUNNING CLOCK…
5 Strict Press (135/95| 95/65)
8 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is DUs)
Competition
Metcon (Time)
For Time:
10 Snatches 115/75
50 Double Unders
8 Snatches 135/95
50 Double Unders
6 Snatches 165/115
50 Double Unders
4 Snatches 185/125
50 Double Unders
2 Snatches 205/145
50 Double Unders
*All Doubles must be done unbroken.
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR QUALITY*
1000m Row
20 Burpees to Target (Same TTB Bar)
20 Toes to Bar
*Pace for each round should be exactly the same. Pick a pace that you can sustain at a moderate effort. We are not looking for max effort — hold something back here and focus on sustainable, precise pacing.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 2:30 RUNNING CLOCK…
8 Strict Press (95/65)|(65/45)
10 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is Lowest Number of Reps)
C. STRENGTH / GYMNASTICS
Snatch (Heavy Single)
SNATCH
Build to a Heavy Single
*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.
(Score is Weight)
Clean and Jerk (Heavy Single)
CLEAN & JERK
Build to a Heavy Single
*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.
(Score is Weight)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders
MIN 2 – :40 Slow Single DB Strict Press
MIN 3 – :30 Single Unders + :30 Reverse Single Unders
MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L)
MIN 5 – :30 Single Unders + :30 Tall Jump Singles
Strength
Push Press (5RM)
ON A 15:00 RUNNING CLOCK…
Find a 5RM Push Press
(Score is Weight)
Workout
Metcon (10 Rounds for time)
10 SETS
8 Push Press (95/65)|(65/45)
24 Double Unders
-Rest :30 b/t Sets-
(Score is Each Set For Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Bike
2 ROUNDS
15 Jumping Jacks
12 Lunges
6/6 SA Bent Over Row
Into…
2 ROUNDS
12 Hollow Rocks
10 Goblet Lunges
6 Ring Rows
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20/15 Cal Bike
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (50/35)|(35/20)
10 Chest to Bar Pull-Ups
(Score is Rounds + Reps)