MONDAY

BASELINE WORKOUT
“”NCX BASELINE I””
(Test Flight! Jan 2021 Launch)

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@50/35kg
6 Push Press@50/35kg

TUESDAY

STRENGTH
15-12-12-10* Bent Over Rows
*Superset each set of BOR with 5-7 Barbell Rollouts

WORKOUT
3 ROUNDS FOR TIME
400m Run
30 Box Jumps@24/20″
20 Toes to Bar
-Hard Cap 16:00-

WEDNESDAY

BASELINE WORKOUT
“”NCX BASELINE II””
(Test Flight! Jan 2021 Launch)

I. ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat

Immediately into…

ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press
-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES Max Over Bar Burpees

FINISHER
3 SETS FOR QUALITY
30 Barbell Curls
30 Barbell Strict Press
30 Alt. V-ups

THURSDAY

STRENGTH
3 SETS FOR QUALITY
5/5 Zombie Sit-Up
100m Single KB OH Walk*
*Athletes will switch arm at 50m.
-Rest As Needed b/t Sets-

WORKOUT
6 ROUNDS FOR TIME
In Pairs
All Synchronised
12 Slam Balls@20/10lbs
12 Russian KB Swings@24/16kg
12 Single KB Front Rack Reverse Lunge*
24 Sit Ups
*Alternate FR side each round. 

FRIDAY

BASELINE WORKOUT
“”NCX BASELINE III””
(Test Flight! Jan 2021 Launch)

I. ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift
-Rest as Needed b/t Efforts*-

II. AMRAP x 10 MINUTES
5 Strict Pull-ups
10 Hand Release Push-Ups
15 Air Squats

CROSSFIT 90

TO START
EMOM 12
1 – Double KB OH Hold
2 – Double KB FR Hold
3 – Rest

STRENGTH
20 minutes to complete:
5 Sets of 3 Snatch*
*with a pause at the knee 

WORKOUT
For Time:
2,4,6,8,10,12
Squat Snatch@60/40kg
4,8,12,16,20
T2B

SATURDAY

STRENGTH
6 SETS
1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 2 Hang Power Snatch

WORKOUT
4 SETS
50 Double Unders
15 Hang Power Snatch@35/25kg
200m Run
50 Double Unders
-Rest 1:00 b/t Sets-

SUNDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 8 Front Rack Reverse Lunge (R)
MIN 2 – 8 Front Rack Reverse Lunge (L)

WORKOUT
AMRAP x 13 MINUTES
18 Wall Balls@9/6kg
15/12 Cal Row
12 Power [email protected]/30kg

BARBELL

20 Minutes to complete:
8×1 High Pull + 1 Clean + Hang Clean*
*Keep weight moderate-heavy.

For Time:
30 Hang Power Clean + STOH**
**Keep weight moderate-heavy but concentrate on moving fluidly.
Pick a weight that you might think about breaking every 5 reps. 

GREENWOOD PROGRAM

Monday
AMRAP 30
50 Double Unders (Jumping Jacks)
40 Plate GTOH
30 Down Ups
20 Plate OH Lunges
10 Cal Kit (30 mountain climbers)

Wednesday
EMOM 40
1 – Run 200m (High Knees 40secs)
2 – 20 DB Snatch
3 – 15 Burpees
4 – 20 Sit Ups
5 – 15 DB Squats

Thursday
Pairs
IGYG Split Reps 10 Each
AMRAP 30
20 Slamballs (Lunges)
20 Burpees
20 Cal Kit (Mountain Climbers)
20 Slamball Squats
20 Sit Ups

Friday
AMRAP 20
21 KB Swings
18 Press Ups
15 KB Thrusters
12 KB Lunges
9 Devils Press