CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Warm-up (No Measure)
FOR QUALITY*
10:00 Slow Monostructural Work
10:00 Pre-hab or Mobility
*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.
B. NC60
Warm-up
Warm-up (No Measure)
General Warm-up — Have athletes grab a moderate-light KB.
AMRAP x 10 MINUTES
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings
Then…
2 Sets with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Sumo DL High Pull (115/75)|(95/65)
20 Push Press
800m Run
Finisher
Warm-up (No Measure)
“BEACH BODY ABS”
2 SETS
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold