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CrossFit Workouts for Week of 6/28-7/3/2021

Monday, June 28th    

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 25 Sit-Ups

MIN 3 – Max Russian KB Swing (70/53)|(53/35)

(Score is Lowest Reps of Swings)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406743/dbce30a5be

Tuesday, June 29th     

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

WORKOUT

EVERY 2:30 x 6 SETS

15 Burpee to Target*

12 Push Press (115/75)|(75/55)

-No Additional Rest b/t Sets-

*6″ Above Standing Reach

(Score is Slowest Set)

OPTIONAL FINISHER

3 SETS

8/8 Plate Around the Worlds*

25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406526/9a7c23ed60

Wednesday, June 30th      

HERO WORKOUT

“HOTSHOTS 19”

6 ROUNDS FOR TIME

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400m Run

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406351/86e99c6af3

Thursday, July 1st

WORKOUT

4 SETS FOR QUALITY

4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)

1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets

Then Into…

4 SETS FOR QUALITY

15 DB Floor Press (Athlete Choice, Mod-Heavy)

1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/566406104/45f527e54a

Friday, July 2nd

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

WORKOUT

ON A 15:00 RUNNING CLOCK…

5 SETS

3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)

6 Box Jumps (30/24)

-Rest 0:30 b/t Sets

Then…

AMRAP in Time Remaining of…

15 Plate Ground to Overhead (45/25)|(25/10)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/566405919/1a3a13e1d5

Saturday, July 3rd  

BENCHMARK WORKOUT

“M80”

FOR TIME

In Teams of 2…

100 Wall Balls (20/14)|(14/10)

100 Toes to Bar

100 Hang Power Snatch (95/65)|(65/45)

60 Wall Balls

60 Toes to Bar

60 Hang Power Snatch

*The Wall Ball never touches the ground or passes the waist throughout the workout.

P1 works while P2 rests or holds the Wall Ball above the waist.

**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/566417366/895ddcbc27

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