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)
2 min mod pace bike ride followed by…
2 ROUNDS
10 Banded Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump
Into…
2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*
Strength
Back Squat (5×3 (20X1))
Back Squat @70-80% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Overhead Squats (95/65)|(65/45)
9 Bar Facing Burpees
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Slow Pedal on Bike