We are excited to announce that we have partnered with the NCFIT Collective to further enhance our members’ experience! We look forward to offering a variety of proven inclusive and scalable programs for our members and further empowering our awesome coaching team!
Many of you may have already noticed the slight change in the workouts over the past couple of weeks. Of course, we are still doing CrossFit and still doing all of the same lifts and movements we’ve always done, but the format of the classes and the flow of the programming from day to day are a bit different.
NCFIT Collective is CrossFit programming put together by a team of CrossFit coaches that’s led by former CrossFit Games Champion and eight-time Games competitor Jason Khalipa. We’ll have more details about the new programming (including a podcast episode!), but for now, if you have any questions, please don’t hesitate to reach out to Craig or me.
Also, I highly recommend checking out Jason Khalipa’s podcast, AMRAP Mentality on whichever podcast app you use, or at his website. He also has a great book available on Amazon.
Here’s this week’s workouts:
MONDAY, MARCH 18TH
METCON
4 ROUNDS FOR MAX REPS…
Min 1 – Row for Cals
Min 2 – HSPU
Min 3 – Box Jump (20)
Min 4 – DB Hang Power Clean (50/35)|(35/20)
-Rest 1:00 b/t Rounds-
COOL DOWN
8:00 of Foam Rolling
TUESDAY, MARCH 19TH
STRENGTH
On a 15:00 running clock build to a moderate set of…
1 Snatch DL (pausing at mid-thigh) + 1 Hang Squat Snatch + 1 Below Knee Squat Snatch
METCON
EVERY 3:00 x 5 ROUNDS
25 Up-Downs
AMRAP Squat Snatch (115/75)
*Score is your lowest number of squat snatch…
WEDNESDAY, MARCH 20TH
METCON
HELEN
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)
12 Pull-ups
CORE FINISHER
3 SETS
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*
*Hold KB above chest and keep body in hollow position
THURSDAY, MARCH 21ST
PRE-OPEN METCON
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort
COOL DOWN
8:00 of Yoga Flow
FRIDAY, MARCH 22ND
TBA – CrossFit Open Workout 19.5
SATURDAY, MARCH 23RD
STRENGTH
DEADLIFT: 7-5-3-1-3-5-7
*In this wave loading scheme, weights in the second half should meet or exceed first half
METCON
FOR TIME
50-40-30-20-10
Double Under
5-10-15-20-25
Burpees to Plate
*10:00 Hard Cap
