Wednesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
Option to complete this today as conditioning or tomorrow as part of class workout. Option to complete 5 rounds if volume is an issue.
“TRYPTOPHAN” (Time)
7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike
*Weight Vest is optional.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Row
Into…
EMOM x 6 MINUTES
MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 – :50 Row (EZ → Mod → Hard)
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Max “Deadstop” Sumo Deadlifts (185/135)|(135/95)
MIN 2 – :45 Max Sit-Ups
MIN 3 – :45 Max Cal Row
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
*Choose (1) and complete for quality
1. 3 SETS
Max Strict Pull-Ups
2:00 Ring FLR
(Score is Reps)
2. 3 SETS
1:00 Bar Muscle-Ups
2:00 Wall Sit
(Score is Reps)
3. 3 SETS
1:00 Tempo Ring Rows (1111)
2:00 Plank Hold
(Score is Reps)
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