CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME @ 80% EFFORT
50/35 Cal Bike
150 Double Unders
50/35 Cal Row
150 Double Unders
50/35 Cal Ski
150 Double Unders
-Rest 5:00-
Repeat!
B. NC60
Warm-up
Warm-up (No Measure)
3 Rounds with a single light DB…
3 Push Up to Down Dogs
5/5 Single Leg Cross Body DB RDL
7/7 Arnold Presses
9 Cal Row
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Handstand Push-up Development
Workout
Metcon (Time)
ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time
Immediately into…
FOR TIME*
35 DB Manmakers (35/25)|(25/15)
*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.
Metcon (No Measure)
“SUNS OUT, GUNS OUT”
3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl
-Rest as Needed b/t Sets-
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for weight)
5 SETS*
3 Push Presses + 1 Push Jerks + 1 Split Jerk
-Rest 3:00 b/t Sets-
*Start light and build to a moderate set of the complex
Push Jerk (15×3)
EVERY 1:30 FOR 15 SETS
3 Push Jerks @ 75% of 1RM
Metcon (No Measure)
3 SETS FOR QUALITY
10/10 SA Ring Rows
-Rest 1:30 b/t Sets-