Monday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

15 Slow Plate Front Raises

15 Slow Plate Lateral Raises

15 Slow Plate Upright Row

15 Slow Bent Over Row Reverse Flies

Into…

3 ROUNDS

5/5 Strict DB Press w/ :02 Pause OH

10 Slam Balls

10 Alt. Box Step-Ups

Strength

Metcon (Weight)

4 SETS FOR QUALITY

6/6 Arnold Press

15 DB Bent Over Reverse Flies

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3,6,9, and so on…

Renegade Row (35/20)|(20/15)

Slam Balls (20/10)

DB Suitcase Box Step-Ups (24/20)

-Rest 2:00-

AMRAP x 5 MINUTES

1,2,3, and so on…

Renegade Row

Slam Balls

DB Front Rack Box Step-Ups

(Score is Rounds + Reps)

KG DB: (15/9)|(9/7)

KG SB: (10/5)

Monday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 9 MINUTES

2-4-6-8 and so on…

Deadlift (225/155)

C2B Pull-Up

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

20 Shoulder Taps

10 Slam Ball Deadlift

10 Slam Ball OH Press

Into…

2 ROUNDS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

10 Slam Ball G2O

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

4-6-8-10-12…etc

Strict Dips

Cal Bike

Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

C. STRENGTH / GYMNASTICS

FRONT RACK LUNGES (5×10)

FRONT RACK LUNGES

5×10*

*Bar starts on the ground. Alternate legs for each rep for 10 reps total. Forward lunges today at a moderate weight.

(Score is Weight)

Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

200m Run

10 Barbell good mornings

20 Alt. Behind the Neck Elbow Punches

10 Back Rack Squat Jumps

10 Hang Muscle Cleans

10 Strict Press

10 Hang Power Cleans

10 Push Press

200m Run

Strength

Clean and Jerk (Build to a Mod-Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Clean & Jerk*

*Power or Squat, athlete choice!

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 18:00 RUNNING CLOCK…

800m Run

20 Clean & Jerks (115/75)|(75/55)

400m Run

20 Clean & Jerks (135/95)|(95/65)

200m Run

Max Clean & Jerks (155/105)|(115/75) in Time Remaining*…

*Option for (185/135)|(135/95) for final set

(Score is Reps)

Partner Workout Option

Metcon (AMRAP – Reps)

ON A 22:00 RUNNING CLOCK…

800m Run

40 Clean & Jerks (115/75)|(75/55)

400m Run

40 Clean & Jerks (135/95)|(95/65)

200m Run

Max Clean & Jerks (155/105)|(115/75) in Time Remaining*…

*Option for (185/135)|(135/95) for final set

*Partners will run together, split the Clean and Jerks as needed.

(Score is Reps)

Sunday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2 (OR SOLO) …

2 ROUNDS

P1: 200m Med. Ball Run

P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Back Squats*

MIN 2 – :40 Row**

*Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above.

**Increase pace each set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1500m/1200m Row

20 Back Squats (135/95)|(95/65)

1000m/800m Row

15 Back Squats

500m/600m Row

10 Back Squats

-Hard 20:00 Cap-

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2000m Row

40 Back Squats (135/95)|(95/65)

1500m Row

30 Back Squats

750m Row

20 Back Squats

*Partners will switch every 250m. Split Back Squats as needed.

(Score is Time)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)

2 SETS

:30 Bootstrappers

:30 Groiners

2 SETS

:30 Mountain Climbers

:30 Push-Ups to Pike

2 SETS

:30 Hollow Body

:30 Air Squats

2 SETS

:30 Pike Hold

:30 Russian KB Swings

2 SETS

:30 KB Upright Rows

:30 Slow Goblet Squats

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 HS Walk or HS Hold Play / Practice

Min 2 – :40 Hollow Rock or Hollow Hang

(No Measure)

Workout

“KETTLEBELL ROCK” (Time)

4 ROUNDS FOR TIME

12 Handstand Push-Ups

18 Pull-Ups

24 KB Goblet Squats (53/35)|(35/26)

(Score is Time)

Extra Credit

500m Row (Time)

Max Effort 500m Row

Saturday

CrossFit XD – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Walk, Hike, Run at a brisk pace while nasal breathing only. Do not do this session for distance or for intensity. This is all about focusing on your breathing and controlling it while you work at brisk pace.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)

2 SETS

:30 Bootstrappers

:30 Groiners

2 SETS

:30 Mountain Climbers

:30 Push-Ups to Pike

2 SETS

:30 Hollow Body

:30 Air Squats

2 SETS

:30 Pike Hold

:30 Russian KB Swings

2 SETS

:30 KB Upright Rows

:30 Slow Goblet Squats

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 HS Walk or HS Hold Play / Practice

Min 2 – :40 Hollow Rock or Hollow Hang

(No Measure)

Workout

“KETTLEBELL ROCK” (Time)

4 ROUNDS FOR TIME

12 Handstand Push-Ups

18 Pull-Ups

24 KB Goblet Squats (53/35)|(35/26)

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

ON A 32:00 RUNNING CLOCK…

10:00 to Establish Heavy 1-Rep Squat Clean

-Rest 2:00-

ON THE REMAINING 20:00 CLOCK…

800m Run

15 Clean & Jerks (135/95)

400m Run

15 Clean & Jerks (185/135)

200m Run

Max Clean & Jerks (225/155) in Time Remaining…

(Score is Reps)

Saturday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 DBL DB Suitcase or Sumo Deadlifts

:30 Hollow Hold

5/5 Single Arm Strict Press*

5 Scap Push-Ups + :30 Plank Hold

5 Body Weight Good Mornings**

:30 Quad Heel Taps

Workout

“FROSTY THE SWOLEMAN” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

100m DB Suitcase Walk (50/35)|(35/20)

10 DB S2OH

40 Russian Twists

10 DB Bent Over Rows

10 DB Deficit Push-Ups

40 Russian Twists

*Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

1:00 Plank

:30 Hollow Hold

1:00 Quad Heel Taps

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Bird Dogs

10 Deadbugs

Into…

ON A 7:00 CLOCK…

2:00 Bike

30 Alt Reverse Lunges w/ Torso Twist*

20 Banded Monster Walks**

10 Plank Rotations

Bike in the Remaining Time

*Lunge and twist towards front leg

**10 steps to the Right, 10 steps to the Left

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

30/25 Cal Bike

20 Back Rack Lunges (95/65)|(65/45)

1:00 Wall Sit

1:00 Quad Crawl

1:00 Weighted Russian Twists (Athlete Choice)

-Rest as needed b/t Sets-

(No Measure)

Friday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

10 SA KB Staggered Stance BOR (Left Arm)

10 SA KB Swing (Left Arm)

:20 OH KB Hold (Left Arm)

10 V-ups

10 SA KB Staggered Stance BOR (Right Arm)

10 SA KB Swing (Right Arm)

:20 OH KB Hold (Right Arm)

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Mixed Grip KB Alt. Lunges

6/6 Single KB Upright Row

1:00 DBL KB FR Hold

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (2 Rounds for time)

2 SETS

800m Run

40 Toes to Bar

-Rest 2:00 b/t Sets-

-Hard Cap 16:00-

(Score is Each Set for Time)