Friday

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)

Friday

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)

Thursday

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)

Thursday

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)

Wednesday

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)

Wednesday

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.

Wednesday

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)

Tuesday

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)

Tuesday

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)