Nutrition Kickstart for the New Year! Click here to register.

wod

CrossFit Workouts for Week of 5/17-5/22/2021

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

https://www.crossfit.com/pair-up-throw-down

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!