CrossFit WOD, July 29, 2021

Thursday

Warm-up
Warm-up
4 Sets (10:00 CAP)
1:00 Easy Cardio
10 Samson Lunges
5 Inchworm + Push-Up
10 Bird Dogs
5/5 Cossack Squats

Coaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout.

Workout
Metcon
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)

Cool Down
Warm-up
FOR RECOVERY
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat

(No Measure)

CrossFit WOD, July 28, 2021

Wednesday

Warm-up
Warm-up
4 Sets (10:00 CAP)
200m Run
10/10 KB RDL
7/7 KB Russian Swing
10 Step-Ups*
7 V-Ups

*Sets 3/4 switch to Box Jumps

Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out

Strength
Deadlift (1×5 @ 85%)
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
Metcon
AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)

(Score is Reps)

KG BB: (143/93)|(100/70)

*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.

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

CrossFit WOD, July 27, 2021

Tuesday

Warm-up
Warm-up
3 ROUNDS
100m Run
5 Push Up to Pike
10 Bent Over IYT*
10 Alt. V-Ups

*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter "I" shape, then raise the arms up and out to create the letter "Y" shape, then raise the arms out to the sides to create the Letter "T" shape.

Strength
Shoulder Press (1×5 @ 85%)
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
Metcon
5 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
20 Sit-Ups
400m Run

(Score is Time)

KG BB: (50/35)|(35/25)

CrossFit WOD, July 26, 2021

Monday

Warm-up
Warm-up
2 ROUNDS
30 Single Unders
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press

2 ROUNDS
:30 Double Under Practice
7 Up-Downs*
7 Wall Ball Thruster

*Perform 5 Burpees in the Second Round

Strength
Back Squat (1×5 @ 85%)
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
Metcon
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)

KG WB: (9/6)|(6/5)

Optional Cool Down
Warm-up
FOR RECOVERY*
3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.
**Nasal Breathing Only.

(No Measure)

CrossFit WOD, July 25, 2021

Sunday

Warm-up
Warm-up
3 SETS (10:00 Cap)
15/12 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges

Workout
Metcon
AMRAP x 25 MINUTES
50/40 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)

*Each step = 1 Rep

(Score is Rounds + Reps)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs (20)

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

(Score is Rounds + Reps)

Finisher
Metcon
FOR QUALITY
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches

(No Measure)

CrossFit WOD, July 24, 2021

Saturday

Warm-up
Warm-up
2 ROUNDS
30 Mountain Climbers
10 Scap Push-Ups
5/5 SA Ring Rows
10 Alt. DB Deadlifts

Into…

2 ROUNDS
5/5 SA DB Bent Over Row
5/5 SA DB Russian Swings
10 Alt. DB Hang Snatches
5 Burpees

Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU

*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU

(No Measure)

Workout
Metcon
ON A 16:00 RUNNING CLOCK…
8 ROUNDS
3 Ring Muscle-Ups
3 DB Devil’s Press (50/35)|(35/20)

Immediately into…

AMRAP in Remaining Time
5 DB "No Push-Up" Renegade Rows
10 Up-Downs

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping Ring MU
RMU Option 2: Burpee Pull-Up

CrossFit WOD, July 23, 2021

Friday

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners

Strength
Back Squat (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout
Metcon
FOR TIME
60 Back Squats (185/135)|(135/95)*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75).

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

KG BB: (85/60)|(60/42.5)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Quads

(No Measure)

CrossFit WOD, July 22, 2021

Thursday

Warm-up
Warm-up
AMRAP x 5 MINUTES
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**

*Halfway switch DB Push Press
**Halfway switch to Push-Ups

Note for Coaches – After completion of the Warm-Up, DBs can go away and Barbells come out

Skill
Metcon
3 SETS*
5 Split Jerks**

-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the "split position" before correcting feet. Work on pressing body fast under the bar to solid lockout.

(Score is Weight)

Workout
Metcon
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row

-Rest 1:30 b/t Sets-

*GHD Sit-Ups Optional

(Score is Time)

Optional Finisher
Metcon
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down

*Band held under hands, across the back.

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, July 21, 2021

Wednesday

Warm-up
Warm-up
AMRAP x 8 MINUTES
30 Single Unders*
8 Up-Downs**
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings

*At halfway switch to Double Unders
**At halfway switch to Burpees

Strength
Hang Power Clean (1×3)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

Workout
Metcon
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds…
Rounds 1, 2, 3 – (135/95)|(95/65)
Rounds 4, 5, 6 – (155/105)|(115/75)
Rounds 7 & Beyond – (185/135)|(135/95)

(Score is Rounds + Reps)

*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)

CrossFit WOD, July 20, 2021

Tuesday

Warm-up
Warm-up
AMRAP x 6 MINUTES
4 Push-Up to Pike
8 Alt. Elbow to Instep
8 Single DB OH Press
8 DB Goblet Squat

Strength
Shoulder Press (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout
Metcon
FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6
Unbroken DB Front Squats*
Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press

Cool Down
Warm-up
FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch

(No Measure)