Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 PVC Pass Throughs w/ Lunge

8 PVC Overhead Squats

8 PVC Back Squat Jumps

4/4 PVC Around the Worlds

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35)

Min 2 – :40 Run, Bike, Row or Ski

(No Measure)

Workout

Metcon (Weight)

FOR WEIGHT

12-10-8-6

Hang Power Snatch*

*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.

(Score is Weight)

Finisher

Metcon (No Measure)

5 SETS FOR QUALITY

20 Banded Face Pulls

5/5 Plate Around the World

(No Measure)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row

(1:00 EZ, 1:00 Mod, 1:00 Hard)

Into…

AMRAP x 7 MINUTES

20 Deadbugs

8/8 Single Arm DB Strict Press

8/8 Single Arm DB Sumo Deadlift

8 Inch Worms + Push-Up

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Up Down Devil’s Press (35/20)|(20/15)

1:00 – V-Ups or Tuck-Ups

1:00 – DB Renegade Row

1:00 – Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

Competition

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

40 Cal Bike

20 Unbroken Doubles

10 KB Snatch 53/35

5 TTB

Finisher

Metcon (No Measure)

EMOM x 8 MINUTES

Min 1 – 8 Seated DB Arnold Press

Min 2 – Max Diamond Push-Ups (1111)

(No Measure)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Karaokes

25’ Toe Walk

25’ Heel Walk

25’ Leg Swings

25’ Bear Crawl

Into…

10 Box Step Ups

5 Push-Up to Pike

10 Up-Downs

8 Box Jumps

4 Inchworms

8 Burpees

Workout

Metcon (Time)

7 ROUNDS FOR TIME

200m Run

12 Burpee Box Jump Overs (20)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

10 DB Front Raises

10 DB Lateral Raises

10 DB Upright Rows

20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

10 Slow Deadbugs

Into…

AMRAP x 5 MINUTES

30 Single Unders

20 Reverse Lunges

10 Kang Squats

5 OHS

Strength

Overhead Squat (5-3-3-1-1-1)

Start light build heavy

Workout

Metcon (Time)

5 SETS

50 Double Unders

25 Sit Ups

20 Jumping Lunges

1:00 DBL KB Front Rack Hold (53/35)|(35/26)

:30 DBL KB Floor Press Hold

-:30 Walking Rest Between Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focus on Upper Back & Lats

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

:30 Bike

10 Alt Groiners

5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP

3 ROUNDS

:30 Bike (75% across)

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups

Metcon

Get Fit. Save Kids (Time)

For Time:

400 M Run

60 Box Step Ups 24/20*

60 Push Ups

400 M run

60 Push Ups

60 Box Step Ups

400 M Run
*Sub Box for 120 m lunges

*Complete with a Weighted Vest.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

Toes to Bar

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set

(Score is Rounds + Reps)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:45 Row

10 Slam Ball Deadlift

5 Push-Up to Pike

5/5 Single Arm Slam Ball Press

Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10/8 Cal Row for Quality

MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Handstand Push-Ups

30 Slam Balls (30/20)|(20/10)

15 Handstand Push-Ups

25/20 Cal Row

(Score is Time)

Competition

Metcon (Time)

5 Rounds for time:

12′ HS walk

into …

6 HSPU

6 Strict Press 135/95
* HS Walk must be unbroken into HSPU. if you fall at any point before completing at least 1 HSPU you must restart the HS Walk

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Ring Row (or DB Bent Over Row)

MIN 2 – :45 Alt Samson Lunge

MIN 3 – :45 Up-Down Step-Up

MIN 4 – :45 Hollow Rock

Skill

Metcon (No Measure)

EVERY 2:00 FOR 5 SETS…

2-4 Reps of Gymnastic Complex*

100m Jog

*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up

(No Measure)

Workout

Metcon (3 Rounds for reps)

AMRAP x 5 MINUTES

12 Pull-Ups

12 Box Jumps (20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

9 C2B Pull-Ups

9 Box Jumps (24/20)

75m Run

-Rest 1:00-

AMRAP x 5 MINUTES

6 Up-Down Pull-Ups

6 Box Jumps (30/24)

50m Run

(Score is Reps)

Competition

Metcon (AMRAP – Reps)

20 min AMRAP:

400 M Run

Unbroken set of Doubles
*score is Double Under reps, go until you trip. Once you trip you must run.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Lats

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

3 Thursters 95/65

5 sit ups

7 Pull Ups

Strength

Thruster (5×3)

5×3

Thruster*

*Use the Same Moderate-Heavy Load Across

Perform Post-Workout

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Progressive Pacing on the Bike…

1:00 EZ Pace

1:00 Moderate Pace

:30 Moderate-High Pace

:30 Hard Pace

Into…

2-3 ROUNDS

4 Big Arm Circles Back

4 Big Arm Circles Forward

8 Alt. Samson Stretch

10 Alt. Side Lunges (keep hips low)

12 Perfect Hollow Rocks

Workout

Metcon (No Measure)

6 SETS

ON A 4:00 RUNNING CLOCK…

25/20 Cal Bike

15 Up Downs

Max Plank Any Variety in Remaining Time Until 4:00

-Rest 1:00 Between Sets-

(No Measure)

Competition

Metcon (Time)

5 Rounds for time:

5 TNG Power Cleans 185/125

10 Bar Facing Burpees

20 Cal Row

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break

(No Measure)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Chin-Up Grip Scap Pull-Ups

8/8 DB Swings

6 Medball Front Squats

6 Medball Push Press

Strength

Power Snatch (5-5-3-3-1-1-1)

* Start mod build to heavy

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Alt. DB Hang Split Snatch (50/35)|(35/20)*

15 Knees to Elbow

20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Rounds + Reps)