Tuesday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

PICK ONE & COMPLETE FOR QUALITY*

15:00 Weight Vest Run or Hike

5k Run

15000m Bike

*Move continuously at a steady pace. Each minute should feel the exact same.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Skill

Metcon (No Measure)

FOR QUALITY

2-3 SETS

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

3 Bar Muscle-Ups

6 Burpees to Plate

9 Kettlebell Swings (53/35)|(35/26)

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Snatch (3-3-3-3-3)

3-3-3-3-3

Power Snatch*

*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.

(Score is Weight)

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)

Tuesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

20m Side Shuffle

25 Jumping Jacks

20m Side Shuffle

10 Slow Air Squats

Strength

FRONT: Front Squat (1×5 / 1×5 / 1×5 / 1×5)

FRONT SQUAT

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 x 5 SETS

20 Front Squats (75/55)|(45/35)

Max 20m Shuttle Runs in Remaining Time…

-Rest :30 b/t Sets-

(Score is Reps)

Monday

CrossFit XD – CrossFit

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

Paused Back Squats (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)

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)

Monday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Mountain Climbers

20 Lateral Jumps Over Barbell

10 Good Mornings

5 Burpees

Strength

Metcon (Weight)

EMOM x 3 MINUTES

5 High Hang Power Clean

-Into-

EMOM x 4 MINUTES

4 Hang Power Clean

-Into-

EMOM x 5 MINUTES

3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Hang Power Cleans (95/65)|(65/45)

8 Front Rack Reverse Lunges

10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES

3 Power Cleans (115/75)|(75/55)

4 Front Rack Forward Lunges

5 Burpees Over Bar

(Score is Rounds + Reps)

Sunday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Bodyweight Split Squats

:30/:30 KB Mixed Grip Hold

10 Bodyweight Alt. Step-Ups

5 Scap Push-Ups

Into …

2 ROUNDS

5/5 Mixed Grip KB Split Squats

10 Box Jump Overs

5 Push-Up Negatives

10 Glute Bridge-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

8/8 Mixed Grip KB Step-Ups*

1:00 KB Goblet Hold

*Hold light-moderate weight KB in the Front Rack, while you hold the heavier KB in the Suitcase position.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

20 Box Jump Overs (24/20)

20 KB Swings (53/35)|(35/26)

15 Push-Ups

(Score is Rounds + Reps)

Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

10 Tempo Push-Ups (31X1)

10 Slow Single DB Sumo Stance Good Morning

10/10 Half Kneeling Shoulder Presses

10 Box Step Overs

Post-Workout Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8-12 Tricep Kickbacks

8-12 Single DB Skull Crushers

Max Banded Tricep Extension

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 DB Push Press (35/20)|(20/15)

25 DB Renegade Rows

50 Box Jump Overs (20)

25 DB Renegade Rows

50 DB Push Press

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 DB Push Press (35/20)|(20/15)

50 DB Renegade Rows

100 Box Jump Overs (20)

50 DB Renegade Rows

100 DB Push Press

*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.

(Score is Time)

Saturday

CrossFit XD – NC COMPETE

A. CONDITIONING

B. 60:00 GPP

Metcon (No Measure)

EMOM x 21 MINUTES*

MIN 1 – 200m Run

MIN 2 – 12 Box Jump Over (24/20)**

MIN 3 – 12 HSPU (Open Standard)

*Should be able to complete each assignment in less than :50 at a moderate-ish pace. If the numbers are too high, adjust down to meet the pace and the time demands.

**Both feet must come to the top of the box

(No Measure)

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

4 Hang Snatch High Pull

+

3 Hang Muscle Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Side Plank (R)

1:00 Elbow Plank

1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (3-3-3-3-3)

3-3-3-3-3

Hang Power Clean*

*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.

(Score is Weight)

Saturday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

WITH A PARTNER …

3 ROUNDS EACH (5 MIN CAP)

P1: :30 Row – Provide one focus each time they’re on the rower*

P2: 6 Up-Downs + 10 Alt. Deadbugs**

*Use the warm-up as a teaching opportunity to dial in row mechanics. Example…

Round 1: Legs + Hips w/slight lean back (arms stay straight)

Round 2: Legs + Hips + Arms + ½ slide forward

Round 3: Full strokes – focus on aggressive kicks but keep the strokes/minute under 27

**For the 3rd round, switch to 5 Burpees + 10 Sit-ups

Post-Workout Strength

Metcon (Weight)

3 SETS

15 Rolling Tricep Extensions

30 Reverse Grip Banded Tricep Pull-Downs

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

150/120 Cal Row*

*Every 1:30 complete 15 Sit-Ups.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

300/240 Cal Row*

*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.

(Score is Time)