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CrossFit Workouts for Week of 6/7-6/12/2021

Monday, June 7th   

STRENGTH

3 SETS FOR QUALITY

12 Alt. DB Gorilla Row (Athlete Choice)

12 DB Floor Press

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

12 Hand Release Push-Up

*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/557844674/fd7f247e08

Tuesday, June 8th   

SKILL

ON A 12:00 RUNNING CLOCK…

Practice J-Technique for Rope Climbs

(No Measure)

WORKOUT FOR TIME*

100/80 Cal Bike

*Every 2:00 including at 0:00, perform 2 Rope Climbs.

Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

(Score is Time)

OPTIONAL FINISHER

“TABATA”

8 SETS (:20 on/:10 off)

Crossbody Mountain Climbers

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/557844023/bd15c9fe75

Wednesday, June 9th    

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar comes from the rack or ground. Thruster

 (Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

10-8-6-4-2*

Thruster (95/65)|(65/45)

Burpee Box Jump (24/20)

*If round of 2/2 is completed, start back at 10/10.

(Score is Total Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/557843144/ba76cd6f7e

Thursday, June 10th

WORKOUT

2 SETS FOR QUALITY*

500/400m Row

12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)

3/3 DB/KB Windmills

Immediately Into…

2 SETS FOR QUALITY*

500/400m Row

25 Russian DB/KB Swings

1:00 Bar Hang

*Athlete Choice for all weights.

(No Measure)

PARTNER FINISHER

IN TEAMS OF 2…

FOR TIME 2000m Row*

*Partners alternate every 250m until completion of 2000m.

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/557841861/6d2d07c7de

Friday, June 11th

SKILL

5 SETS FOR QUALITY*

3 Kip Swings

2 Hips to Rings

1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.

(No Measure)

WORKOUT

FOR TIME

10 Ring Muscle-Ups

20 Push Press (135/95)|(95/65)

30 Up-Downs

40 Sit-Ups

15 Ring Muscle-Ups

30 Push Press

45 Up-Downs

60 Sit-Ups

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Low Ring Transitions

NCMETCON ATHLETE VIDEO https://vimeo.com/557840459/119ab69ad6

Saturday, June 12th

STRENGTH

EMOM x 10 MINUTES

3 Hang Power Cleans*

*Start moderate and build to heavy. Build every other set.

(Score is Weight)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

800m Team Run Immediately Into…

10 ROUNDS

10 Hang Power Cleans (115/75)|(75/55)

30 Double Unders*

Immediately Into…

800m Team Run

(Score is Time)

*Option for “Unbroken” Double Unders

**Runs performed together.

You go, I go format for the Rounds. P2 Rests while P1 works

NCMETCON ATHLETE VIDEO https://vimeo.com/557839470/848689e05

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