Monday, May 17th
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 5 Tempo OHS (2111) (Building)*
MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts
*Build to Heavier than Workout Weight. Bar comes from the floor
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)
(Score is Time)
RMU OPTION 1: Jumping Ring Muscle-Up
RMU OPTION 2: Strict Pull-Up
NCMETCON ATHLETE VIDEO https://vimeo.com/548228007/e23ff3d280
Tuesday, May 18th
WORKOUT
E2MOM x 24 MINUTES
MIN 1&2 – 400m Run*
MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups
*Run must be completed in under 2:00. Adjust as needed.
(Score is Rounds + Reps)
FINISHER
3 SETS FOR QUALITY
10 Slow Arm Haulers
15 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)
NCMETCON ATHLETE VIDEO https://vimeo.com/548227550/72912b49ac
Wednesday, May 19th
STRENGTH
5-5-5-5-5
Sumo Deadlift*
*Start Moderate & Build to Heavy
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
7 DB Up-Downs (50/35)|(35/20)
9 DB Sumo Deadlifts
12 Box Jumps (30/24)
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/548226945/7a6abd25f4
Thursday, May 20th
WORKOUT*
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional)
MIN 2 – Cardio of Choice (Moderate)**
Immediately Into…
EMOM x 10 MINUTES
MIN 1 – 10 Strict Press (Athlete Choice, Light-Moderate)
MIN 2 – Cardio of Choice (Moderate)**
Immediately Into…
EMOM x 10 MINUTES
MIN 1 – 50 Russian Twists (Weighted Optional)
MIN 2 – Cardio of Choice (Moderate)**
*Workout for Quality
**Cardio of Choice = Run / Row / Bike for Equivalent 1:00 Effort. Athlete may alternate between options. (No Measure)
NCMETCON ATHLETE VIDEO https://vimeo.com/548226220/dd53661b0e
Friday, May 21st
SKILL
EMOM x 12 MINUTES
MIN 1 – :40 Double Under or Triple Under Practice
MIN 2 – :40 Pistol Squat Practice
(No Measure)
WORKOUT FOR TIME*
84-60-36 Double Unders
42-30-18 Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9 Burpees
*Complete 84-42-21 and so on…
**Hold DB Any Way Above Waist
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/548225731/ac35c203d4
Saturday, May 22nd
WORKOUT
CrossFit PairUP ThrowDOWN ‘21
Grab your partner and throw down! CrossFit’s first event of this kind! Come play with us at FIXX on Saturday May 22 during Partner WOD at 7:00am. See details to register (not required) at crossfit.com
