Tuesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (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)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Jumping Jacks
8 Jumping Squats
6 Push-Up to Down Dog
Into…
2 SETS
5 BB Deadlift
10 Elbow Punches
5 Front Squat
5 OH Press
Strength
Metcon (Weight)
E2MOM x 14 MINUTES*
1 or 2 Power Clean & Jerks
*Start light and build to workout weight.
(Score is Weight)
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Optional Cool Down
Warm-up (No Measure)
FOR QUALITY
5:00 Foam Roll Upper Back
2:00 Child’s Pose
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
3 SETS FOR QUALITY
3-7 Unbroken Ring Muscle-Ups*
20 Alt. Pistols
*Goal is a manageable set of unbroken MU. No failed reps. Find a number that challenges you but confident that you can complete with crisp mechanics.
(No Measure)
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