WOD

WOD

Workout

NCFIT BENCHMARK WORKOUT
“RANNIE”

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

5:00 Foam Rolling*

*Focus on hip flexors and calves

WOD

Strength/Skill

EXTENDED WARM-UP
FOR QUALITY

3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

SKILL
EMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

3 ROUNDS FOR TIME
25 Jerks (115/75)|(95/65)
5 Muscle-Ups
25/20 Cal Bike

15:00 Hard Cap

8AM Bootcamp

9AM CrossFit

WOD

Workout

PARTNER WORKOUT
IN TEAMS OF 3…

FOR TIME
60 Power Cleans (185/125)|(135/95)
120 Pull-ups
360 Double Unders
120 Pull-ups
60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.

Cool Down

NOT FOR TIME
400m Walk as a Team

WOD

Strength/Skill

5×3 (30×1)*
Front Squat

*Moderate loading across all sets.

Workout

“POINT BREAK”

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

WOD

Workout

“DOUBLE EMOM”
EMOM x 8 MINUTES
MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35)
MIN 2 – 25 Push-ups

-Rest 2:00 b/t EMOMs-

EMOM x 8 MINUTES
MIN 1 – Max KB Suitcase Lunge (70/53)|(53/35)
MIN 2 – 5/5 KB Single Arm Push Press

Finisher

“SUNS OUT, GUNS OUT”

NOT FOR TIME
75 Curls w/ Band
75 Tricep Pull-Down w/ Band