CrossFit Workouts for Week of 5/24-5/29/2021

Monday, May 24th  

WORKOUT

EMOM x 21 MINUTES

MIN 1 – 18/15 Cal Row

MIN 2 – 12 Knees to Elbow

MIN 3 – :50 Max Crossbody Mountain Climbers

(Score is Lowest Reps of Mt. Climbers)

NCMETCON ATHLETE VIDEO https://vimeo.com/551796596/835cd998dd

Tuesday, May 25th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

(Score is Weight)

WORKOUT

FOR TIME

10 Clean & Jerks (155/105)|(115/75)

20/15 Cal Bike

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

30 Burpees Over Bar

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Up-Down Pull-Up

NCMETCON ATHLETE VIDEO https://vimeo.com/551800354/c7a0dcc54c

Wednesday, May 26th  

STRENGTH

5-4-3-4-3-2

Back Squat

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

20 DB Front Squats (50/35)|(35/20)

20 Hand Release Push-Ups

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/551804776/7c2d3dca5d

Thursday, May 27th

WORKOUT

3 SETS FOR QUALITY

1000/800m Row

5/5 KB or DB Turkish Get-Ups

(Athlete Choice, Heavy)

20/20 Single Arm KB or DB Hollow Body Flutter Kicks

25 Plate Ground to Overhead (45/35)|(35/25)

-Rest 2:00 b/t Sets-

(No Measure)

OPTIONAL FINISHER

4 ROUNDS FOR TIME

100m Shuttle Run (25m Increments)

30 Russian Twists (Weighted Optional)

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/551811148/275b7a7240

Friday, May 28th

SKILL

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

BENCHMARK WORKOUT

“RANNIE”

FOR TIME 50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/551816138/19bcd46cf3

Saturday, May 29th

PARTNER WOD – TBA

Bring a friend to class for a fun partner workout, or be paired up with a fellow athlete!

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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