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

blog

CrossFit Workouts for Week of 7/26-7/31/2021

Monday, July 26th

STRENGTH

Back Squat

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 5 of 9

(Score is Weight)

WORKOUT

3 SETS

ON A 3:00 RUNNING CLOCK…

60 Double Unders

15 Burpees

Max Wall Balls (20/14)|(14/10) in Time Remaining…

-Rest 2:00 b/t Sets- (Score is Reps)

https://vimeo.com/577046443/8aac0d4c02

Tuesday, July 27th   

STRENGTH

Strict Press

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 5 of 9

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

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

20 Sit-Ups

400m Run

(Score is Time)

https://vimeo.com/577046212/c1aa150fc6

Wednesday, July 28th   

STRENGTH

Deadlift

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 5 of 9

(Score is Weight)

NCCOMPETE WORKOUT

AMRAP x 10 MINUTES

15-12-9 Deadlift (315/205)|(205/145)

Box Jumps (30/24)

(Score is Reps)

*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.

https://vimeo.com/577045991/55ef5a688a

Thursday, July 29th

WORKOUT

4 SETS FOR QUALITY

ON A 5:00 RUNNING CLOCK…

2:00 Cardio of Choice

1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)

8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)

Walking Recovery in Time Remaining*…

*Practice nasal breathing during recovery

-No Additional Rest b/t Sets-

(No Measure)

https://vimeo.com/577045733/d9dd41400a

Friday, July 30th

EXTENDED WARM-UP

2 SETS FOR QUALITY*

200m Run into…

4 Kip Swings +

3 Kipping Hips to Bar or 3 Dynamic Kips +

2 BMU or 2 Pull-Ups

*Athletes can rest briefly b/t movements

-Rest as needed b/t Sets-

(No Measure)

BASELINE WORKOUT

“NCMETCON BASELINE I”

I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile

then in Remaining Time

Max Meters on Rower

(Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

https://vimeo.com/577045352/14ccd18bdc

Saturday, July 31st

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

20-40-60-80-100

Cal Bike*

40-30-20-30-40

Knee to Elbow

*Alt. Calories: 20-30-48-60-80

**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.

(Score is Time)

https://vimeo.com/577044680/2398e63d33

fill out this form to get started >>

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