CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME @ 80% EFFORT
21-15-9*
Cal Row
Cal Ski (30-20-10 Push-ups)
Cal Bike
*130 Double Unders after each set
-Rest 5:00-
Repeat!
B. NC60
Warm-up
Warm-up (No Measure)
Line Drills!
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Cool Down
Warm-up (No Measure)
5:00 Foam Rolling*
*Focus on hip flexors and calves
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
5 SETS*
4 Push Presses + 2 Push Jerks + 1 Split Jerk
-Rest 2:00-3:00 b/t Sets-
*Start light and build to a moderate set of the complex
Push Jerk (15 x 4)
EVERY 1:30 FOR 15 SETS
4 Push Jerks @ 75% of 1RM
Bent Over Row (3 x 10/10)
SA DB Bent Over Rows
3 x 10/10*
-Rest 1:30 b/t Sets-
*Tough Load each set