CrossFit
WARM-UP
2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
Into…
1 ROUND
8 DB Russian KBS
6 Box Jumps
6 Up-Downs
Into…
1 ROUND
:20 Active Hang
:20 Hollow Hold
4 Burpees
EXTENDED WARM-UP
ON A 12:00 RUNNING CLOCK...
Goat Work! Pick Your Poison &
Practice!
WORKOUT
FOR TIME
10 DB Devil's Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil's Press
20 Box Jumps
COOLDOWN
FOR RECOVERY
2:00 Forward Fold
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Single DB Strict Press
MOVT 2 - Mountain Climbers
*Both movements = 1 Set
FULL-BODY STRENGTH
EMOM x 15 MINUTES
MIN 1 & 2 - AMRAP of...1 Slow
Sumo Deadlift + 2 Hang Power
Clean + 3 Slow Front Squats
MIN 3 - :50 Double DB Front Rack
Hold
FULL-BODY WORKOUT
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
-Rest 1:00-
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
Power Lunch
WARM-UP
ON AN 8:00 RUNNING CLOCK…
500m/400m Row
10 Slow Alt. Bird Dogs
10 Good Mornings
10 Scap Push-ups
400m/350m Row
12 Alt. DB Deadlifts 12 Alt. DB
Hang Power Cleans
12 Single DB Strict Press
250m/200m Row
BASELINE WORKOUT
NCX BASELINE I
I. ON A 15:00 RUNNING CLOCK...
Establish a Heavy 3-Rep Power Clean
-Rest as Needed b/t Efforts*-
II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press