Tuesday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders

MIN 2 – :40 Slow Single DB Strict Press

MIN 3 – :30 Single Unders + :30 Reverse Single Unders

MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L)

MIN 5 – :30 Single Unders + :30 Tall Jump Singles

Strength

Push Press (5RM)

ON A 15:00 RUNNING CLOCK…

Find a 5RM Push Press

(Score is Weight)

Workout

Metcon (10 Rounds for time)

10 SETS

8 Push Press (95/65)|(65/45)

24 Double Unders

-Rest :30 b/t Sets-

(Score is Each Set For Time)

Monday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (Time)

7 SETS

200m Sprint

10 Strict HSPU

-Rest 1:00 b/t Sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (Easy)

10 Glute Bridges

5 Inch Worms

Into…

1 ROUND

1:00 Row (Mod)

10 KB Deadlift

20 Mountain Climbers

Into…

1 ROUND

1:00 Row (Hard)

10 KB Swings

10 Up-Downs

Strength

Deadlift (2RM)

ON A 20:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

27-21-15-9

Deadlifts (225/155)|(155/105)

Cal Row

(Score is Time)

C. STRENGTH / GYMNASTICS

Bench Press (5-5-5-5-5)

5-5-5-5-5

Bench Press*

*Superset each set of bench with 10 slow Barbell Bent Over Rows 135/95 or heavier. Whatever you can control on a 1111 Tempo while remaining rigid and unbroken.

(Score is Weight)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (Easy)

10 Glute Bridges

5 Inch Worms

Into…

1 ROUND

1:00 Row (Mod)

10 KB Deadlift

20 Mountain Climbers

Into…

1 ROUND

1:00 Row (Hard)

10 KB Swings

10 Up-Downs

Strength

Deadlift (2RM)

ON A 20:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

27-21-15-9

Deadlifts (185/125)|(135/95)

Cal Row

(Score is Time)

Monday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

30 Mountain Climbers

30 Hollow Body Flutter Kicks

10 Good Mornings

10 Reverse Lunges

5 Up-Downs

Strength

Deadlift (5RM)

ON A 15:00 RUNNING CLOCK…

Find a 5RM Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

11 Deadlifts (95/65)|(65/45)

11 Back Rack Reverse Lunges

11 Up-Downs

22 Tuck-Ups

(Score is Rounds + Reps)

Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 CLOCK…

400m Slow Jog

50’ Side Shuffle Left

50’ Side Shuffle Right

50’ Side Shuffle Left

50’ Side Shuffle Right

200m Quick Run

Into…

AMRAP in Remaining Time

10 Box Step-Ups (24/20)

5 Burpees

10 Perfect Scap Pull-Ups

5 Walk-Outs*

*Standing, bend over, walk hands out to Plank, walk back, standing.

Workout

Metcon (AMRAP – Reps)

4 SETS*

ON A 5:00 RUNNING CLOCK…

25 HR Push-Ups

25 Box Jump (24/20)

Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time…

-Rest 1:00 b/t Sets-

*Weight Vest Optional for Push-Ups and Box Jumps then Remove.

(Score is Reps)

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

100 Quad Heel Taps*

*Each touch is 1 Rep

(No Measure)

Sunday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time

MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time

MVMT 3 – 8 Med. Ball Thrusters + Sit-Ups in remainder of time

Post-Workout Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Chin-Ups

1:00 – Pike or Box Push-Ups

1:00 – Slow Deadbugs

(Score is Reps)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

20 Wall Balls (20/14)|(14/10)

20 Weighted Sit-Ups*

20 Alt. DB Hang Snatches (50/35)|(35/20)

*Use Wall Ball for sit-up weight.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200 Wall Balls (20/14)|(14/10)

200 Weighted Sit-Ups

200 Alt. DB Hang Snatch (50/35)|(35/20)

*Use Wall Ball for Sit-Up weight.

**P1 works while P2 rests. Alternate as needed between partners.

(Score is Time)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (MOD)

Immediately into…

AMRAP x 4 MINUTES

5 Barbell Good Mornings

5 Slow RDLs

10 Elbow Punches

10 Back Rack Jumping Squats

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK

3-2-2-1-1

Clean Complex*

*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-6-9-12…etc

Hang Power Clean*

12/10 Cal Bike**

*Barbell weight decreases thru the workout…

3-6-9 @ (185/135)|(135/95)

12-15-18 @ (155/105)|(115/75)

21 and beyond @ (135/95)|(95/65)

**Bike stays at 12/10 every round

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

7 Hang Power Clean (155/105)|(115/75)

15/12 Cal Bike

:30 Plank Hold

*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.

1 Round = When both partners finish the round.

(Score is Rounds + Reps)

Saturday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

4 ROUNDS FOR QUALITY*

30 HR Push-Ups

20 DB Box Step-Ups (50/35)|(24/20)

10 Ring Muscle-Ups**

2:00 Row for Meters

*Goal for this workout is to keep a steady, slow pace throughout. Think of this an exercise in control. Can you show restraint and move crisply even when you start to breath heavier.

**Intentionally break-up the MU into 2-3 sets every round. No failed reps.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike (MOD)

Immediately into…

AMRAP x 4 MINUTES

5 Barbell Good Mornings

5 Slow RDLs

10 Elbow Punches

10 Back Rack Jumping Squats

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK

3-2-2-1-1

Clean Complex*

*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-6-9-12…etc

Hang Power Clean*

12/10 Cal Bike**

*Barbell weight decreases thru the workout…

3-6-9 @ (185/135)|(135/95)

12-15-18 @ (155/105)|(115/75)

21 and beyond @ (135/95)|(95/65)

**Bike stays at 12/10 every round

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

7 Hang Power Clean (155/105)|(115/75)

15/12 Cal Bike

:30 Plank Hold

*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.

1 Round = When both partners finish the round.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Overhead Squat (5-5-5-5-5)

5-5-5-5-5

Overhead Squat

*Start moderate-heavy and build to heavy. No missed reps. Work out of a rack. No sloppy mechanics.

(Score is Weight)

Saturday

CrossFit XD – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row

20 Single-Unders*

100m Run

*1st Round: Single-Unders

2nd Round: Backwards Single-Unders

3rd Round: Double-Under practice

Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS*

12 DBL KB Sumo Deadlifts

10 DBL KB Hang Cleans

8 DBL KB Push Press

100′ OH KB Walk

*Complex is meant to be completed unbroken.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

50 Double Unders

200m Run

(Score is Rounds + Reps)