NCMETCON WOD, March 1, 2024

NCMETCON – Fri, Mar 1

Warm-Up
Warm-Up

PARTNER WARM-UP

IN TEAMS OF 2…

2 ROUNDS*

30 Mountain Climbers

10 Alt. DB Deadlifts

5/5 DB Strict Press

*While P1 is completing one round, P2 will AMRAP 5 Cat/Cows + 8 Alt. Bird Dogs + 5/5 Moose Antlers. Once P1 is done partners will switch. Complete 2 Rounds each.

Into…

AMRAP x 5 MINUTES*

5 Burpees

10 Lateral Hops Over DB

10 Alt. Hang Snatches

*While P1 works P2 will AMRAP 8 Alt. Scorpions + Max Alt. Samson Lunges. Once P1 is done partners will switch.

Workout – Performance
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

F: 35lb dumbbell
M: 50lb dumbbell

Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2024?division=19

Workout – Fitness
CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

F: 20lb dumbbell
M: 35lb dumbbell

Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2024?scaled=1&division=19

Conditioning WOD, March 1, 2024

Conditioning – Fri, Mar 1

Warm-Up
Warm-Up

PARTNER WARM-UP

IN TEAMS OF 2…

2 ROUNDS*

30 Mountain Climbers

10 Alt. DB Deadlifts

5/5 DB Strict Press

*While P1 is completing one round, P2 will AMRAP 5 Cat/Cows + 8 Alt. Bird Dogs + 5/5 Moose Antlers. Once P1 is done partners will switch. Complete 2 Rounds each.

Into…

AMRAP x 5 MINUTES*

5 Burpees

10 Lateral Hops Over DB

10 Alt. Hang Snatches

*While P1 works P2 will AMRAP 8 Alt. Scorpions + Max Alt. Samson Lunges. Once P1 is done partners will switch.

Workout – Performance
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

F: 35lb dumbbell
M: 50lb dumbbell

Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2024?division=19

Workout – Fitness
CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

F: 20lb dumbbell
M: 35lb dumbbell

Time cap: 15 minutes

https://games.crossfit.com/workouts/open/2024?scaled=1&division=19

NCMETCON WOD, February 29, 2024

NCMETCON – Thu, Feb 29

Warm-Up
Warm-Up

2-3 ROUNDS MOBILITY

4 Cat Cows

4 Yoga Push-Ups

8 Alt. Groiners

8 Kang Squats

Into…

AMRAP x 6 MINUTES

150m/100m Row

20 Single Unders

10 Alt. Forward or Reverse Bodyweight Lunges

5 Up-Downs w/ pause in the Plank

Workout – All
3 SETS FOR QUALITY*

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

1:00 Jump Rope Practice***

20 Up-Downs

20 KB Goblet Alt. Lunges

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

***Jump Rope Options…

Single Unders

Double Unders

Crossover Single Unders

-Rest 1:00 b/t Sets-

(No Measure)

Optional Cool Down – All
ON A 10:00 RUNNING CLOCK…

Foam Roll or Stretch as Needed

(No Measure)

Conditioning WOD, February 29, 2024

As You Wish

Warm-Up
Warm-Up

2-3 ROUNDS MOBILITY

4 Cat Cows

4 Yoga Push-Ups

8 Alt. Groiners

8 Kang Squats

Into…

AMRAP x 6 MINUTES

150m/100m Row

20 Single Unders

10 Alt. Forward or Reverse Bodyweight Lunges

5 Up-Downs w/ pause in the Plank

Workout – All
3 SETS FOR QUALITY*

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

1:00 Jump Rope Practice***

20 Up-Downs

20 KB Goblet Alt. Lunges

*Thursdays during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

***Jump Rope Options…

Single Unders

Double Unders

Crossover Single Unders

-Rest 1:00 b/t Sets-

(No Measure)

Optional Cool Down – All
ON A 10:00 RUNNING CLOCK…

Foam Roll or Stretch as Needed

(No Measure)

Bootcamp/HIIT WOD, February 29, 2024

Getting You Stuck

Warm-Up

2x:

20 mountain climbers

10 pvc pass thrus

10 air squats

10 pvc figure 8’s

10 Cossack squats

10 wall slides

Workout
Boxcamp

Bring your boxing gloves!

3 Round:

5 minute AMRAP:

5 devil press

5 wall balls

10 weighted leg raises

100 meter run

rest 1 minute

5 minute AMRAP:

5 db burpees

5 shoulder press

10 weighted dead bugs

100 meter run

rest 1 minute and repeat from the top

*swap out an AMRAP for time on the bags

NCMETCON WOD, February 28, 2024

NCMETCON – Wed, Feb 28

Warm-Up
Warm-Up

2 ROUNDS

100 Run

10 Pike Alt. Shoulder Taps

10 Good Mornings

5/5 Single Arm DB Strict Press

Into…

2 ROUNDS

200m Run

5 Plank Walk Outs*

10 Alt. DB Deadlifts

5/5 Single Arm DB Push Press

*Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps.

Skill – All
ON A 10:00 RUNNING CLOCK…

Practice Handstand Hold or Handstand Walking

(No Measure)

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)

2 Wall Walks

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (35/20)

2 Scaled Wall Walks

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All
2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

Conditioning WOD, February 28, 2024

Tap Out

Warm-Up
Warm-Up

2 ROUNDS

100 Run

10 Pike Alt. Shoulder Taps

10 Good Mornings

5/5 Single Arm DB Strict Press

Into…

2 ROUNDS

200m Run

5 Plank Walk Outs*

10 Alt. DB Deadlifts

5/5 Single Arm DB Push Press

*Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps.

Skill – All
ON A 10:00 RUNNING CLOCK…

Practice Handstand Hold or Handstand Walking

(No Measure)

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)

2 Wall Walks

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (35/20)

2 Scaled Wall Walks

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

20 Alt. DB Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

NCMETCON WOD, February 27, 2024

NCMETCON – Tue, Feb 27

Warm-Up
Warm-Up

2 SETS

8/6 Cal Bike (RPE 6)

8 Box Step Overs (20)

8 Alt. Lunges

16 Alt. Deadbugs

Into…

2 SETS

10/8 Cal Bike (RPE 8)

10 Box Jump Overs (24”/20”)

10 Front Rack Alt. Lunges (Empty BB)

10 Sit-Ups

Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – 16 Front Rack Alt. Lunges (95/65)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

KG BB: (42.5/30)

Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – 12 Box Jump Overs (20)

MIN 3 – 16 Front Rack Alt. Lunges (65/45)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

KG BB: (30/20)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)

Conditioning WOD, February 27, 2024

Foot Smash

Warm-Up
Warm-Up

2 SETS

8/6 Cal Row (RPE 6)

8 Box Step Overs (20)

8 Alt. Lunges

16 Alt. Deadbugs

Into…

2 SETS

10/8 Cal Row (RPE 8)

10 Box Jump Overs (24”/20”)

10 Front Rack Alt. Lunges (Empty BB)

10 Sit-Ups

Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Row

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – 16 Front Rack Alt. Lunges (95/65)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Row

MIN 2 – 12 Box Jump Overs (20)

MIN 3 – 16 Front Rack Alt. Lunges (65/45)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)

Bootcamp/HIIT WOD, February 27, 2024

I’m Just Happy

Warm-Up

8 minute AMRAP:

10 90/90 hip rotations

10 dynamic 90’s (5 each arm)

100 meter run

10 walking lunges

10 air squats

100 meter run

Workout
Metcon

36 minute EMOM:

minute 1: 15 back squats

minute 2: 15 db RDL

minute 3: 100 meter run*

minute 4: 15 goblet squats

minute 5: 15 sumo deadlifts

minute 6: 100 meter run

minute 7: 15 straight leg weighted sit ups

minute 8: 15 o/h marches (each leg)

minute 9: 100 meter run

*swap out 150/200 meter row