8AM Bootcamp
9AM CrossFit
Workout
EVERY 1:30 FOR 10 SETS
Run 100m
3 Heavy Deadlift (Athlete Choice)
Max Burpee Over Bar in Remaining Time
-Rest 1:30 b/t Sets-
Pre Cinco Pump Sesh
5 SETS NOT FOR TIME
10 DB Hammer Curls
10 DB Bicep Curls
10 DB Strict Press
10 DB Deficit Push-Ups
-Rest as Needed b/t Sets-
*If you can’t hit all 5 sets, get as many as you can!
Workout
“NCFIT BASELINE”
I. ON A 20:00 RUNNING CLOCK
Build to 5RM Back Squat
-Rest as Needed*-
II. AMRAP x 2 MINUTES
Max Calorie Bike
*Rest at Least 5:00 b/t Efforts
Workout
DOUBLE EMOM
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 DB Alt. Lunges + 4 DB Deadlifts (light)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Air Squat + 4 DB Push Press (light)
MIN 2 — Row or Bike, Moderate Effort
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
Workout
“NCFIT BASELINE”
I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower or Max Distance on Bike
-Rest as Needed*-
II. AMRAP x 12 MINUTES
4 Strict Pull-ups
8 Hand Release Push-ups
12 Sit-ups
*Rest at least 5:00 b/t efforts
Strength/Skill
ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Clean & Jerk
*Moderate-Heavy Loading
Workout
“GRACE”
WORKOUT
FOR TIME
30 Clean & Jerks (135/95)|(95/65)
Cool Down
5:00 Slow Pedal on Bike & Community Building
