Monday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME*
40/30 Cal Row
50′ HS Walk
*Moderate Effort — should be matching times on each row each round.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*
*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups
Strength
Back Squat (1×2 / 1×2 / 1×2)
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
(Score is Time)
C. STRENGTH / GYMNASTICS
Bent Over Row (5×5)
5×5
Bent Over Row*
*Moderate to Moderate-Heavy for all 5 Sets. Control the barbell to the body…no extra torso or hip movement. Keep these strict!
*After each set perform a 1:00 Superman Hold.
(Score is Weight)
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