Wednesday
CrossFit XD – NC COMPETE
A. CONDITIONING
“BALL DROP” (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Everytime you break 5 Push-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
(Score is Rounds + Reps of the 8min Efforts)
KG WB: (9/7)|(7/5)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON 8:00 RUNNING CLOCK…
2x50m Shuttle Run
30 Jumping Air Squats
2x50m Shuttle Run
30 Glute Bridge-Ups
2x50m Shuttle Run
5 DBL DB DL
50 Single or Double Unders
2x50m Shuttle Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
-2:00 Rest / Transition-
GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).
EMOM x 10 MINUTES
MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push
Workout
Metcon (Time)
WORKOUT
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
400m Run
(Score is Time)
KG DB: (22.5/15)|(15/9)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON 15:00 RUNNING CLOCK…
Active Recovery Flow
(No Measure)
Goal: Just move your body without any external loading for 15mins. This can be a brisk walkk/hike, run, row, bike, swim. Every 5:00 add in some light full bodyweight movement — squats, lunges, burpees, etc. Keep the intensity low and just flow.
Metcon (No Measure)
3 SETS FOR QUALITY
6 Strict TTB
into…
8 Kipping Knee Raises
into…
10 Kipping TTB
(No Measure)
Goal: Build grip strength on the bar while developing efficiency in the kip. Try to maintain grip on the bar for as long as possible without any rip or loss in mechanics.
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