Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

Monday

CrossFit8608 – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Single DB Front Squats

5 Up-Downs over DB

Into …

1 ROUND

100m Run

10 Single DB Push Press

5 Burpees over DB

Into …

1 ROUND

100m Run

10 Single DB Thrusters

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

20 Single DB Thrusters

10 Burpees Over DB

(Score is Rounds + Reps)

Workout – HOME

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

:30 Wall Sit

:15/:15 Doorway Stretch (L/R)

:30 Reverse Plank

:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)

10 Jumping Air Squats

10 Scap Push Ups

10 Kip Swings

Workout

Metcon (Time)

FOR TIME

10 Rounds of „CINDY“*

Immediately into…

„T2B FRAN“

21-15-9

Thrusters (95/65)|(65/45)

Toes to Bar

*1 Round of „CINDY“ is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching…

Recommended Flow:

Cobra Stretch

Dragon Stretch (L)

Dragon Stretch (R)

Saddle Stretch w/ Arm Cross (L)

Saddle Stretch w/ Arm Cross (R)

Seated Forward Fold

Rebound Recovery

(No Measure)

Sunday

CrossFit8608 – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Workout

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Plate or DB Good Mornings

-:30 Rest-

1:00 Max Monostructural (Athlete Choice)*

-:30 Rest-

1:00 DB Renegade Rows**

-:30 Rest-

*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.

**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L

(No Measure)

Workout – HOME

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Backpack Goodmornings

-:30 Rest-

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest-

1:00 Backpack Push-Ups

-:30 Rest-

(No Measure)

Saturday

CrossFit8608 – NC30

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 MB Deadlift

10 MB Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m MB Run

10 MB Cleans

10 MB Thrusters

10 Alt. MB Lunges

Workout

„MED BALLIN“ (Time)

4 ROUNDS FOR TIME

10 WB Hang Squat Cleans

12 Wall Balls

16 WB Lunges

200m Run w/ WB

-15:00 Hard Cap-

(Score is Time)
*New NCFIT Classic Workout

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

100m Run/Bike/Row

5 Up-Downs

100m Run/Bike/Row

10 KB (or DB) Deadlifts

150m Row/1:00 Run/Bike

5 Burpees

150m Row/1:00 Run/Bike

10 Box Step-Ups or Tuck Jumps

10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout

Metcon (3 Rounds for reps)

IN TEAM OF 2…

AMRAP x 10 MINUTES

P1 – 200m Run

P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

P1 – 250/200m Row

P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

P1 – :30 Plank Rotations

P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row

12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike

(Score is Rounds + Reps)

Friday

CrossFit8608 – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ KB or Backpack)

2:00 Run, Bike, or Row

8 KB Deadlift

16 Push-up Plank KB Taps

8 Box Step Overs or Alt Jumping Lunges

Partner Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

40 Cal. Bike

Immediately Into …

6 ROUNDS EACH

10 Russian KB Swing

8 Sit-Ups

6 Box Jump Overs

Immediately Into…

400m Run

*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.

-16:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME*

400m Run

Immediately Into …

6 ROUNDS

10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Grab a barbell!

EMOM x 4 MINUTES

MIN 1- 10 Up-Downs

MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES

MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)

MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength

Hang Clean and Jerk (1×5)

FOR LOAD

Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)

Thursday

CrossFit8608 – NC30

Warm-up

Warm-up (No Measure)

We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up).

EMOM x 9 MINUTES

Min 1 — :45 Row, Bike or Run

Min 2 — :30 Jump Over Erg or :30 Up-Downs

Min 3 — :30 Tuck Hold

Min 4 — :30 Row, Bike or Run

Min 5 — :30 Up-Down over the Erg or :30 Easy Bupress

Min 6 — 10 Alt Tuck-Ups

Min 7 — :15 Row, Bike or Run (sprint)

Min 8 — :30 Burpee over the Erg or :30 Fast Burpees

Min 9 — 10 Alt. V-Ups

After the warm-up athletes should be ready to go!

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20/15 Cal. Row

MIN 2 – 10 Burpees Over Rower

MIN 3 – 15 Alt. V-Ups or Tuck-Ups

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

MAX Reps Rows (Ring or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets-

(No Measure)

Thursday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row, Bike or Run

8/8 Single DB Crossbody DL**

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press

16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS

:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 Slam Ball or DB DL

:30 Slam Ball or DB Thruster

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Slam Balls (20/15)|(15/10)

50 Walking Lunges

50 Wall Ball w/ SB*

100 Double Unders

40 Slam Balls

40 Walking Lunges

40 Wall Ball w/ SB

100 Double Unders

30 Slam Balls

30 Walking Lunges

30 Wall Ball w/ SB

*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).

(Score is Time)

Finisher

Metcon (No Measure)

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.

**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)