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CrossFit Workouts for Week of 8/2-8/8/2021

Monday, August 2nd

STRENGTH

Strict Press

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 6 of 9

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

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

21 Box Jumps (24/20)

(Score is Time)

https://vimeo.com/577061318/2e46e2c3e7

Tuesday, August 3rd

WORKOUT

EMOM x 28 MINUTES

MIN 1 – :50 Max Rope Climbs

MIN 2 – 15/12 Cal Bike

MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)

MIN 4 – :50 Max Sit-Ups

(Score is Total Reps Rope Climb)

FINISHER

“TABATA”

8 SETS (:20 ON/:10 OFF)

Russian Twist*

*Weighted Optional

(Score is Reps)

https://vimeo.com/577060974/aa2df4b4d2

Wednesday, August 4th  

STRENGTH

Deadlift 1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 6 of 9

(Score is Weight)

NCCOMPETE WORKOUT*

FOR TIME

25/20 Cal Row

25 Burpee to Plate**

25 DBL DB Snatch (50/35)|(35/20)

25 Burpee to Plate

25/20 Cal Row

(Score is Time)

*This workout is part of our NCCOMPETE “mini-comp” for July. This is the FINAL workout, 3 of 3, that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores. **Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate)

https://vimeo.com/577060713/847a7e0f51

Thursday, August 5th

WORKOUT

3 SETS FOR QUALITY

12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)

10/10 Plate Around the Worlds (L/R)

:45 Plate OH Hold

:45 Plate Gun Hold

4 Wall Walks

-Rest as needed b/t Sets-

(No Measure)

FINISHER

3 SETS FOR QUALITY

10/10 Side Plank Bridge-Ups

1:00 Elbow Plank

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/577060332/979459dbf8

Friday, August 6th

BASELINE WORKOUT

“NCMETCON BASELINE II”

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Back Squat*

*Back Squat 1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 6 of 9

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps for Each Set)

*Rest at Least 5:00 b/t Efforts

https://vimeo.com/577060000/8f096f489b

Saturday, August 7th

PARTNER WORKOUT

IN TEAMS OF 2…

3 ROUNDS FOR TIME

400m Run

40 Hang Power Cleans (155/105)|(115/75)

200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.

(Score is Time)

Immediately Into…

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Hang Power Clean*

*Both Partners Must Establish a Heavy Lift in the 10:00

(Score is Weight)

https://vimeo.com/577059721/39d908e6c7

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