Monday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME*
35 DB Devil’s Press (50/35)
70 HSPU
150/120 Cal Row
*Break-up the work in any sets / order that you’d like.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
200m Run
Into…
3 ROUNDS
10 Groiner + Twist
8 Med Ball G2OH
6 Med Ball Jumping Squats
Into…
200m Run
Strength
Back Squat (1×6 / 1×4 / 1×2 )
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 2:00 RUNNING CLOCK
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
Max Wall Balls
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
4 SETS
15 DB Floor Press (AHAP, Unbroken)
15 Strict Ring Rows (1111)*
*Break up reps as needed to hold the tempo.
(Score is Weight)
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