CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
1-2-3-4 and so on…
Ring Muscle-Ups
2-4-6-8 and so on…
Box Over Jump (24/20)
(Score is Rounds + Reps)
B. 60:00 GPP
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)
C. STRENGTH / GYMNASTICS
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)
3 ROUNDS (5:00 CAP)
30 Mountain Climbers
30 Hollow Body Flutter Kicks
10 Good Mornings
10 Reverse Lunges
5 Up-Downs
Strength
Deadlift (5RM)
ON A 15:00 RUNNING CLOCK…
Find a 5RM Deadlift
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 11 MINUTES
11 Deadlifts (95/65)|(65/45)
11 Back Rack Reverse Lunges
11 Up-Downs
22 Tuck-Ups
(Score is Rounds + Reps)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (Easy)
10 Glute Bridges
5 Inch Worms
Into…
1 ROUND
1:00 Row (Mod)
10 KB Deadlift
20 Mountain Climbers
Into…
1 ROUND
1:00 Row (Hard)
10 KB Swings
10 Up-Downs
Strength
Deadlift (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9
Deadlifts (185/125)|(135/95)
Cal Row
(Score is Time)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
7 SETS
200m Sprint
10 Strict HSPU
-Rest 1:00 b/t Sets-
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (Easy)
10 Glute Bridges
5 Inch Worms
Into…
1 ROUND
1:00 Row (Mod)
10 KB Deadlift
20 Mountain Climbers
Into…
1 ROUND
1:00 Row (Hard)
10 KB Swings
10 Up-Downs
Strength
Deadlift (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9
Deadlifts (225/155)|(155/105)
Cal Row
(Score is Time)
C. STRENGTH / GYMNASTICS
Bench Press (5-5-5-5-5)
5-5-5-5-5
Bench Press*
*Superset each set of bench with 10 slow Barbell Bent Over Rows 135/95 or heavier. Whatever you can control on a 1111 Tempo while remaining rigid and unbroken.
(Score is Weight)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 CLOCK…
400m Slow Jog
50’ Side Shuffle Left
50’ Side Shuffle Right
50’ Side Shuffle Left
50’ Side Shuffle Right
200m Quick Run
Into…
AMRAP in Remaining Time
10 Box Step-Ups (24/20)
5 Burpees
10 Perfect Scap Pull-Ups
5 Walk-Outs*
*Standing, bend over, walk hands out to Plank, walk back, standing.
Workout
Metcon (AMRAP – Reps)
4 SETS*
ON A 5:00 RUNNING CLOCK…
25 HR Push-Ups
25 Box Jump (24/20)
Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time…
-Rest 1:00 b/t Sets-
*Weight Vest Optional for Push-Ups and Box Jumps then Remove.
(Score is Reps)
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
100 Quad Heel Taps*
*Each touch is 1 Rep
(No Measure)
CrossFit XD – NC COMPETE
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time
MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time
MVMT 3 – 8 Med. Ball Thrusters + Sit-Ups in remainder of time
Post-Workout Strength
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Chin-Ups
1:00 – Pike or Box Push-Ups
1:00 – Slow Deadbugs
(Score is Reps)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
20 Wall Balls (20/14)|(14/10)
20 Weighted Sit-Ups*
20 Alt. DB Hang Snatches (50/35)|(35/20)
*Use Wall Ball for sit-up weight.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
200 Wall Balls (20/14)|(14/10)
200 Weighted Sit-Ups
200 Alt. DB Hang Snatch (50/35)|(35/20)
*Use Wall Ball for Sit-Up weight.
**P1 works while P2 rests. Alternate as needed between partners.
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike (MOD)
Immediately into…
AMRAP x 4 MINUTES
5 Barbell Good Mornings
5 Slow RDLs
10 Elbow Punches
10 Back Rack Jumping Squats
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
Clean Complex*
*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
12/10 Cal Bike**
*Barbell weight decreases thru the workout…
3-6-9 @ (185/135)|(135/95)
12-15-18 @ (155/105)|(115/75)
21 and beyond @ (135/95)|(95/65)
**Bike stays at 12/10 every round
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
7 Hang Power Clean (155/105)|(115/75)
15/12 Cal Bike
:30 Plank Hold
*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.
1 Round = When both partners finish the round.
(Score is Rounds + Reps)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row
20 Single-Unders*
100m Run
*1st Round: Single-Unders
2nd Round: Backwards Single-Unders
3rd Round: Double-Under practice
Strength
Metcon (Weight)
EVERY 3:00 x 4 SETS*
12 DBL KB Sumo Deadlifts
10 DBL KB Hang Cleans
8 DBL KB Push Press
100′ OH KB Walk
*Complex is meant to be completed unbroken.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row
50 Double Unders
200m Run
(Score is Rounds + Reps)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
4 ROUNDS FOR QUALITY*
30 HR Push-Ups
20 DB Box Step-Ups (50/35)|(24/20)
10 Ring Muscle-Ups**
2:00 Row for Meters
*Goal for this workout is to keep a steady, slow pace throughout. Think of this an exercise in control. Can you show restraint and move crisply even when you start to breath heavier.
**Intentionally break-up the MU into 2-3 sets every round. No failed reps.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (MOD)
Immediately into…
AMRAP x 4 MINUTES
5 Barbell Good Mornings
5 Slow RDLs
10 Elbow Punches
10 Back Rack Jumping Squats
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
Clean Complex*
*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
12/10 Cal Bike**
*Barbell weight decreases thru the workout…
3-6-9 @ (185/135)|(135/95)
12-15-18 @ (155/105)|(115/75)
21 and beyond @ (135/95)|(95/65)
**Bike stays at 12/10 every round
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
7 Hang Power Clean (155/105)|(115/75)
15/12 Cal Bike
:30 Plank Hold
*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.
1 Round = When both partners finish the round.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Overhead Squat (5-5-5-5-5)
5-5-5-5-5
Overhead Squat
*Start moderate-heavy and build to heavy. No missed reps. Work out of a rack. No sloppy mechanics.
(Score is Weight)