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CrossFit Workouts for Week of 1/4-1/8/2021

Monday, January 4th       

EXTENDED WARM-UP

ON A 12:00 RUNNING CLOCK…

Goat Work!

Pick Your Poison & Practice!

(No Measure)

WORKOUT

FOR TIME

10 DB Devil’s Press (50/35)|(35/20)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

(Score is Time)

KG DB: (22.5/15)|(15/9)

COOLDOWN FOR RECOVERY

2:00 Forward Fold

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

Tuesday, January 5th       

BASELINE WORKOUT

“NCMETCON BASELINE I”

I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

Wednesday, January 6th  

BASELINE WORKOUT

“NCMETCON BASELINE III”

I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

KG BB:(60/45)|(45/30)

Thursday, January 7th  

WORKOUT

 4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups

(Athlete Choice)

12/12 Tempo Supported DB Row (2111)(Athlete Choice)

1:00 DB Front Rack Hold

30 Weighted Sit-Ups

-Rest As Needed b/t Sets-

 (No Measure)

FINISHER

EMOM x 5 MINUTES

20 DB Hollow Flutter Kicks

Max V-Ups in Time Remaining

(No Measure)

Friday, January 8th  

BASELINE WORKOUT

“NCMETCON BASELINE II”

 I. ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Back Squat

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps for Each Set)

*Rest at Least 5:00 b/t Efforts

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