blog

Saturday

CrossFit TW18 – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (3 Rounds for distance)

ON A 30:00 RUNNING CLOCK*
10:00 Max Distance Run
10:00 Max Distance Bike
10:00 Max Distance Ski or Row

*60-70% EFFORT for each interval. High but sustainable pace.

B. NC60

Warm-up

Warm-up (No Measure)

FBB Warm-up…3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)
10 Up-downs
20 Single Unders
10 Russian Step-Ups (knee to chest during step-up with non-plant leg)
20 Hollow Flutters (1L / 1R = 1 Rep)
10 Double Russian KB Swing (light)
:30 Double KB Front Rack Walk (controlled and steady!)

(15:00 Cap on General Warm-up)

Workout

Metcon (AMRAP – Reps)

ON A 25:00 RUNNING CLOCK…
25 Burpee Box Step-Over (24/20)
50 Cal Bike
100m Walking Lunge
200 Double Unders
200m KB Farmer Carry (70/53)|(53/35)
Then…
Max Cal Row in Remaining Time

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Flow Stretching

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

NO ADDITIONAL WORK!

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.