Friday
CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning today. Push the pace in the 2021 Experience!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Tuck Hold
20 Jumping Jacks
10 Up-Downs
5 Empty BB Z-Press
Into…
3 ROUNDS
10 Alt Elbow Punches
10 BB Strict Press
10 Tall Jumps
Workout
“THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 21 Sit-Ups
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Optional Finisher
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 10 DB Arnold Press (Athlete Choice)
Min 2 – 20 DB Hammer Curls
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
8:00 Recovey Row
into…
EMOM x 12 MINUTES
MIN 1 – 12 Strict Ring Rows
MIN 2 – 12 Tempo Push-Ups (2121)
(No Measure)
Goal: Use the 8:00 row to flush the body…smooth and non-stop row w/ nasal breathing only. 2:00-2:30 per 500m. In the EMOM, dial in your basic strict gymnastics. Strict is strong.
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