March 23, 2023

Fitness – Thu, Mar 23

Warm-Up

AMRAP x 6 MINUTES6 Toe Touch + Jumping Jack6/6 Single Leg Glute Bridge-Ups12 SLOW Alt. Pike Shoulder Taps Into… 1-2 ROUNDS3 Vertical Jumps + 3 Tuck Jumps*6 Empty BB RDLs3 Pike Push-Ups *Land in a partial squat w/hips ABOVE parallel.

Strength – All

Deadlift (5-4-3-2*)

*Start Moderate-Heavy and build up to workout weight. (Score is Weight)

Workout – Performance

“ROSIE THE RIVETER” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (143/93)

*This workout was designed by the NCFIT coaching team.

Workout – Fitness

“ROSIE THE RIVETER (FITNESS)” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (100/70)

*This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY10/10 Banded Pallof Presses10/10 Single Arm Half Kneeling Banded Lat Pull Down5/5 Sciatic Nerve Floss -Rest as Needed b/t Sets- (No Measure)

March 22, 2023

Fitness – Wed, Mar 22

Warm-Up

2 ROUNDS50’ Side Shuffles6/6 Single Arm Sumo Stance KB Deadlift6/6 Single Arm Ring Row6 Mixed Grip Scap Pull-Ups* *Instead of a traditional PU grip, jump up with a hand over hand grip. Envision the pinkie of one hand stacked next to the index finger of the other. Into… 1-2 ROUNDS (TIME PERMITTING)100’ Shuttle Runs5/5 Single Arm Sumo Stance Russian KB Swing3/3 Single Arm KB Clean5/5 Single Ring Vertical Grip Ring Rows

Skill – All

Metcon

ON A 10:00 RUNNING CLOCK…Rope Climb Practice* *Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing. (No Measure)

Workout – Performance

“RAPUNZEL” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)

***This workout was designed by the NCFIT coaching team.

Workout – Fitness

“RAPUNZEL (FITNESS)” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
8 Single Ring Vertical Grip Ring Rows
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)

***This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY:30 Wrist Flexion Stretch (Palms Up)1:00 Foam Roll:30 Wrist Extension Stretch (Palms Down)1:00 Slow Glute Bridge-Ups* *Option to place a band or hip circle above knees. -Rest as Needed b/t Sets- (No Measure)

March 21, 2023

Fitness – Tue, Mar 21

Warm-Up

EVERY 2:00 x 3 SETS30 Big Jump Single Unders6 Snatch Deadlifts6 Behind the Neck Snatch Press6 Straight Leg Sit-UpsMobility in remainder* *Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options.

Strength – All

Metcon (Weight)

EMOM x 4 MINUTES*3 TNG Power Snatches -Into- EMOM x 3 MINUTES*2 TNG Power Snatches -Into- EMOM x 2 MINUTES*1 Power Snatch *Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today. (Score is Weight)

Workout – Performance

“ANNIEBEL” (Time)

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

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

KG BB: (60/42.5)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Workout – Fitness

“ANNIEBEL (FITNESS)” (Time)

FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups

*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.

(Score is Time)

KG BB: (42.5/30)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Cool Down

Metcon

EMOM x 9 MINUTESMIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*MIN 2 – 12 Alt. Bird Dogs**MIN 3 – 5 Slow Up-Dog to Down Dog *Stand on an Elevated Surface.**Focus on keeping ribs pulled down towards hips when arm/leg is extended. (No Measure)

March 20, 2023

Fitness – Mon, Mar 20

Warm-Up

1 ROUND1:00 EZ Bike8 Air Squats (stretch at bottom)8 Hang Muscle Cleans w/Empty Barbell8 Ring Rows Into… 1 ROUND:45 Mod Bike6 Narrow Stance Squats6 Hang Power Cleans w/Empty Barbell6 Jumping Pull-Ups Into… 1 ROUND:30 Fast Bike4 Power Cleans w/Empty Barbell4 Front Squats w/Empty Barbell4 Jumping Pull-Up Negatives

Extended Warm-Up – All

Metcon

EVERY 4:00 x 3 SETS6-8 Reps of Pistol Options*3 Front Squats**1-3 Bar Muscle-Ups or Strict Pull-Ups -EZ Bike in Time Remaining- *Options:Narrow Stance Air SquatsAlt. Heel Elevated PistolsAlt. Plate Weighted PistolsSingle Leg Box LowersSingle Leg Box SquatsRig Assisted Pistols **Start Moderate and build to workout weight. Must come from floor. (No Measure)

Workout – Performance

“NCFIT GIRLS” (Time)

3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original ‘Nasty Girls’

Workout – Fitness

“NCFIT GIRLS (FITNESS)” (Time)

3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original ‘Nasty Girls’

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY1:00/1:00 Empty Barbell Quad Smash5/5 Ankle Deep Lunge Ankle Mobilization5 Jefferson Curls1:00 Child’s Pose -Rest as Needed b/t Sets- (No Measure)

March 19, 2023

Fitness – Sun, Mar 19

Warm-Up

2 ROUNDS10 Tib Raises (back against the wall)8 Alt. Groiner + Hamstring Stretch w/Twist*6 Burpee Broad Jumps100m Jog Into… 2 ROUNDS10 Alt. DB Deadlift8/8 SA DB Strict Press → 8/8 SA DB Push Press6 Alt. DB Hang Muscle Clean100m Jog

Workout – Performance

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*5 DB Devils Clean (50/35)10 DB Push Press200m Run *Use DBL DBs for Part 1. (Score is Rounds + Reps) -Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*10 Alt. DB Devils Clean7/7 Single Arm DB Push Press200m Run *Use single DB for Part 2. (Score is Time) KG DB: (22.5/15)

Workout – Fitness

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*5 DB Devils Clean (35/20)10 DB Push Press200m Run *Use DBL DBs for Part 1. (Score is Rounds + Reps) -Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*10 Alt. DB Devils Clean7/7 Single Arm DB Push Press200m Run *Use single DB for Part 2. (Score is Time) KG DB: (15/10)

Finisher

FOR QUALITY

30-20-10Banded Pull-ApartsBanded Good Mornings (No Measure)

March 18, 2023

Fitness – Sat, Mar 18

Warm-Up

EMOM x 6 MINUTESMIN 1 – :40 Arm + Body RowingMIN 2 – :40 Heels Down Rowing*MIN 3 – :40 Heel Up Rowing*MIN 4 – :40 Rowing (SPM 22-24)MIN 5 – :40 Rowing (SPM 25-27)MIN 6 – :40 Rowing (SPM 26-30) *Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads. Into… 2-3 ROUNDS10 Alt. Box Step-Ups*12 Deadbugs*15 Single DB Curls (Because it’s Saturday) *RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups.

Workout – Performance

Metcon (Time)

FOR TIME1250/1000m Row25 Box Jumps (24/20)35 Sit-Ups1000/800m Row25 Box Jumps35 Sit-Ups750/600m Row25 Box Jumps35 Sit-Ups500/400m Row25 Box Jumps35 Sit-Ups (Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME1000/800m Row20 Box Jumps (20)30 Sit-Ups750/600m Row20 Box Jumps30 Sit-Ups500/400m Row20 Box Jumps30 Sit-Ups250/200m Row20 Box Jumps30 Sit-Ups (Score is Time)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2… AMRAP x 25 MINUTES*1000m Row100 Box Jumps (Athlete Choice)100 Sit-Ups *P1 works while P2 rests. Must switch row every 250m. Split all other work as needed. (Score is Rounds + Reps)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY:30/:30 Banded Ankle Distraction (Box Optional)10 Narrow Stance Squats5/5 Single Leg Box Negatives15 Heel Elevated Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)

March 17, 2023

Fitness – Fri, Mar 17

Warm-Up

1-2 ROUNDS10 Up-Down10 Lateral Jumps Over Bar10 Kip Swings8 OH Press6 Groiners + Twist Into… 1 ROUND6 Burpees Over Bar6 BB Muscle Clean6 BB Push Press6 BB Front Squat

Strength – Performance

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…Build to a Moderate 3-Rep Hang Squat Clean Thruster (Score is Weight)

Strength – Fitness

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…Build to a Moderate 3-Rep Hang Power Clean + Thruster* *1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat. (Score is Weight)

Workout – Performance

“SHAMROCK SHAKE” (Time)

10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)

*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“SHAMROCK SHAKE (FITNESS)” (Time)

10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)

KG BB: (52.5/35)

*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY1:00/1:00 Empty Barbell Quad Smash10/10 Single Arm Banded Lat Pushdown10 Banded Upright Rows -Rest As Needed b/t Sets- (No Measure)

March 16, 2023

Fitness – Thu, Mar 16

Warm-Up

AMRAP x 6 MINUTES:30 Cardio Choice3/3 Lunges*3 SA Hammer Curl + DBL Hammer Curl**3 SLOW Leg Lifts *2nd Round: Add the empty barbell to the back rack.**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl

Workout – All

BODYBUILDING WORKOUT (ALL)

3 ROUNDS FOR QUALITY2:00 Cardio Choice5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)20 Banded Tricep Push-Downs10 Slow Leg Lifts15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)20 Banded Straight Arm Narrow Push-Downs NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one! -Rest 1:30 b/t Sets- (No Measure)

Partner Finisher – All

Metcon (Time)

2 ROUNDS FOR TIME*80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)80 Alt. Slam Ball/ Plate Twists *Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total!**Option to sub WB Ground to Overhead and WB Twists. (Score is Time)

March 15, 2023

Fitness – Wed, Mar 15

Warm-Up

1 ROUND10/8 Cal Bike10 Good Mornings20 Single Unders10 Ring Rows Into… 1 ROUND10/8 Cal Bike5 Jefferson Curls10 Single-Single-Doubles10 Jumping Pull-Up Negatives Into…1 ROUND10/8 Cal Bike10 Deadlifts20 Double Unders5 Scap Pull-Ups + 5 Kip Swings

Extended Warm-Up – Performance

Metcon

3 SETS1-2 Ring Muscle-Ups5-7 Deadlifts*:30 Double or Triple Under Practice -Rest As Needed b/t Sets- *Start Light-Moderate and build to workout weight. (No Measure)

Extended Warm-Up – Fitness

Metcon

3 SETS3-5 Pull-Ups5-7 Deadlifts*:30 Single or Double Under Practice -Rest As Needed b/t Sets- *Start Light and build to workout weight. (No Measure)

Workout – Performance

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*40 Ring Muscle-Ups60 Deadlifts (225/155)80/60 Cal Bike240 Double Unders *Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30. (Score is Time) KG BB: (100/70)

Workout – Fitness

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*40 Strict Pull-Ups60 Deadlifts (155/105)60/40 Cal Bike360 Single Unders *Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30. (Score is Time) KG BB: (70/47.5)

Optional Cool Down

Metcon

AMRAP x 6 MINUTES5/5 Moose Antlers5/5 Sciatic Nerve Floss5 Jefferson Curls (option to hold barbell) (No Measure)

March 14, 2023

Fitness – Tue, Mar 14

Warm-Up

AMRAP x 6 MINUTES6 Empty Barbell Strict Press6 Hanging Strict Knee Raises6 Inchworms + Push-Up6 Cat/Cows

Strength – All

Metcon (Weight)

4 SETS1 Push Press+2 Push Jerk *Start Moderate and build to/past heaviest workout weight. (Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 6 MINUTESMIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)MIN 2 – :40 Max Up-Downs (Score it Total Reps of Up-Downs) KG BB1: (85/60)KG BB2: (60/42.5)KG BB3: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 6 MINUTESMIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)MIN 2 – :40 Max Up-Downs -Rest 2:00- EMOM x 6 MINUTESMIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)MIN 2 – :40 Max Up-Downs (Score it Total Reps of Up-Downs) KG BB1: (60/42.5)KG BB2: (42.5/30)KG BB3: (30/20)

Optional Cool Down

Metcon

1 SET FOR QUALITY2:00 Lat/Upper Back Foam Roll10 Up Dog to Down Dog10/10 Banded Standing Shoulder External Rotation (No Measure)

WOD

March 23, 2023

March 22, 2023

March 21, 2023

March 20, 2023

March 19, 2023

March 18, 2023

March 17, 2023

March 16, 2023

March 15, 2023

March 14, 2023

CrossFit Journal

Member Login

Upcoming classes

CGXFitness Facebook

Contact

CGX CrossFit get started today!