Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Air Squats

8 Single DB Bent Over Row

16 Lateral Hops over DB

2 ROUNDS

8 Lunges

8 Frog Jumps*

8 Cossack Squats

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8 Barbell Bent Over Rows

8 Barbell Roll Outs

-Rest :30 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

20 Power Snatches (115/75|95/65)

30 OHS

40 Bar Facing Burpees

50 DU’s

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

5:00 Foam Roll Quads + IT Bands

(No Measure)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Sumo Stance Good Morning

:20 Active Hang*

30 Mountain Climbers

*Athletes should focus on depressing shoulders down and back.

Extended Warm-up

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*

*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

(No Measure)

Workout

Metcon (No Measure)

5 SETS FOR QUALITY

10 “Library” Sumo Deadlifts (225/155)|(155/105)

1:00 Elbow Plank

15 Strict Knee Raises

-Rest :30 b/t Sets-

(No Measure)
Libary= no bar crashing. bar should be as silent as possible touching the ground

Competition

Metcon (Time)

5 Rounds For Time:

5 DeadLift

3 Hang Power Clean

15 TTR

3 RMU
*225/155

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Cobra Stretch

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

(No Measure)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME (8:00 CAP)

200m Run (EZ)

Into…

3 ROUNDS

5 Push-Up to Pike

10 Bootstrappers

10 Air Squats

Into…

200m Run (Moderate)

Workout

Metcon (AMRAP – Rounds and Reps)

EVERY 4:00 x 5 SETS

300m Run

Then in the remaining time…

AMRAP of:

12 HR Push-Ups

20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)

Partner WOD

Metcon (Time)

With a Partner:

3500m row

DBL KB Farmers Hold 53/35
*RX+ 70/53

*While one person rows the other is holding a dbl kb farmers hold. Switch off as needed, rower can not start until partner is holding KBs

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back and IT Band

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 PVC Pass Thrus

10/10 Around the World PVC Pass Thrus

10 Tempo Air Squats (3111)

Into…

3 ROUNDS

10 PVC Overhead Squats

10 Alt. Samson Lunges

10 Bootstrappers

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)

10 Alt. Cossack Squat

(No Measure)

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

10/10 Bulgarian Split Squats (53/35)|(35/26)

1:00 Crossbody Hold (:30 each side)*

10 DBL KB Tempo Front Squats (30X1)

1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.

(No Measure)

Competition

Friendly Fran (Time)

3 Rounds For Time:

21 Thrusters 115/95

21 Chest To Bar Pull Ups

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Moose Antlers

10 Bent Over Reverse Plate Flys

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)

**Start on a lower box, increase height after 1st round

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

Competition

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

100 DUs

50 RKBS 70/53

25 Goblet Squats 70/53

400m Run

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25ft High Knees

25ft Butt Kickers

10 Scap Pull-Ups

10 Scap Push-Ups

3 Wall Walks or 5 Inch Worms

Into…

1 ROUND

100m Run

3 Strict Pull-Up or 5 Ring Rows

:20 HS Hold or DB Overhead Hold

3 HSPU Negative or 5 Pike Push-Up

Workout

Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
* pick one workout to do

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*With a Partner. Spilt reps how you want

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

5:00 Foam Roll Quads

(No Measure)

Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Row 1:00 (EZ)

Into…

AMRAP x 3 MINUTES

3 Inchworms

10 Groiners

10 Air Squats

Row 1:00 (Mod)

AMRAP x 3 MINUTES

3 Kang Squats

10 Elbow Punches

10 Jumping Air Squats

Row 1:00 (Hard)

Workout

Metcon (Time)

FOR TIME

35 Power Cleans (155/105)|(115/75)

40/30 Cal Row

25 Front Squats

30/25 Cal Row

15 Squat Cleans

20/15 Cal Row

-Hard Cap 17:00-

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

(No Measure)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Row 1:00 (EZ)

Into…

AMRAP x 3 MINUTES

3 Inchworms

10 Groiners

10 Air Squats

Row 1:00 (Mod)

AMRAP x 3 MINUTES

3 Kang Squats

10 Elbow Punches

10 Jumping Air Squats

Row 1:00 (Hard)

Partner WOD

Metcon (Time)

FOR TIME

70 Power Cleans (155/105)|(115/75)

80/70 Cal Row

50 Front Squats

60/50 Cal Row

30 Squat Cleans

40/30 Cal Row

(Score is Time)
*Split barbell work however you want. Switch rower every 10 cals.

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :45 Deadbugs

MIN 2 – :45 Inch Worms + Push-Up

Into …

EMOM x 4 MINUTES

MIN 1 – :45 Scap Pull-Ups

MIN 2 – :45 Hollow Body Hold

Extended Warm-up

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-7 Strict Pull-Ups

MIN 2 – 5 TNG Power Snatches*

*Start moderate, build to moderate-heavy. All sets unbroken.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Power Snatch (95/65)|(65/45)

Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Walk Nasal Breathing Only

2:00 Foam Roll Lat (R)

2:00 Foam Roll Lat (L)

(No Measure)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

4 Inch Worms

6 Bootstrappers

8 Groiners

Into…

AMRAP x 4 MINUTES

5 Med Ball Power Clean

5 Med Ball Lunges

5 Med Ball OH Press

20 Shoulder Taps

Strength

Back Squat (1×6 / 1×4 / 1×2)

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (Weight)

Death By:

Min 1: 1 Burpee + 1 Hang Squat Clean

Min 2: 2 Burpees + 2 Hang Squat Clean

Min 3….etc.
*Complete as many rounds as you can within the minute, adding 1 rep of each movement each min.

* Pick your own weight on the Squat Clean

* Score is weight moved.