Wednesday
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
Min 1 – :45 Max Push Press (135/95)|(95/65)
Min 2 – :45 Max Cal Row
Min 3 – :45 Max Double Unders
MIn 4 – Rest
*DU for the workout are scored in sets of 10. 10 DU = 1 Rep for the workout. No credit for incomplete sets.
(Score is Lowest Round of Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1:00 Perfect Kang Squats
Into…
2 ROUNDS
10 Barbell Good Mornings
10 Alt. Step-Back BB Lunges
10 Reverse Crunches (lying knee tucks)
10 Alt. Scorpion Stretch
:30 Hollow Hold
:30 Plank Hold
*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!
Strength
Deadlift (1×6 / 1×4 / 1×2)
DEADLIFT
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)
C. STRENGTH / GYMNASTICS
Shoulder Press (1×6 / 1×4 / 1×2)
STRICT PRESS
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)
Metcon (Weight)
5 SETS FOR QUALITY
5 Squat Cleans + 5 Push Jerks
*Keep loading moderate-ish but add weight each set. Focus on smooth transition and cycling reps. All reps unbroken.
(Score is Weight)
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