Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row (EZ Pace)

10 Scap Push-Ups

5 Inch Worms + Push-Up

10 Bootstrappers

Into…

AMRAP x 5 MINUTES

8 Cal Row (Moderate Pace)

10 Up-Downs

10 Groiners

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20/17 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds completed. Track your calorie and burpee numbers in notes.

Competition

Metcon (AMRAP – Rounds)

20 Min EMOM:

Min 1: 40 DU Unbroken

Min 2: 15 Cal Bike

Min 3: 6 Bar Facing Burpees

Min 4: 4 TNG Power Snatches 135/95
* This is meant to be a sprint, get through each movement as fast as possible.

*Score is Rounds completed

Finisher

Metcon (No Measure)

FOR QUALITY

30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Single Unders

10/10 Single Leg Romanian DL

5/5 DB Strict Press

Into…

2 ROUNDS

:30 High Jump Single Unders

10/10 Single DB Front Rack Lunges

5/5 DB Strict Press

Strength

Bench Press (5 reps)

12 min running clock build to a heavy 5 set

Workout

Metcon (Time)

6 ROUNDS FOR TIME

15 Air Squats

10 DB Split Jerk (50/35)|(35/20)

40 Double Unders

-12:00 Hard Cap-

(Score is Time)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Strength

Thruster (5-5-3-3-2-2)

*every 2 mins for 6 rounds

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ Pace)

10 Walking Lunges

5/5 KB Strict Press

Into…

2 ROUNDS

:45 Row (Mod Pace)

10 KB Deadlift

5/5 KB Strict Press

Into…

2 ROUNDS

:30 Row (Hard Pace)

10 KBS

:15 / :15 Front Rack Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

500m Row

20 KB Goblet Reverse Lunges (70/53)|(53/35)

20 Russian KB Swing

:30 KB Front Rack Hold (L)

:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)

Competition

Metcon (Time)

For Time:

50 Alt DB Squat Snatch 50/35

50 Single Arm DB OH Squat (25L/25R)

75 Sit Ups (No Ab Mat)

75 Cal Bike

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/105)|(115/75)

Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

Saturday

CrossFit XD – CrossFit

Warm-up

Pick One Workout

Warm-up (No Measure)

2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES

10 Scap Push Ups

20 Shoulder Taps

10 Samson Lunges

10 Elbow Punches w/ Barbell

Workout

Metcon (Time)

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

(Score is Time)

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Up-Down Over Bar

MIN 2 – :50 Front Rack Lunges (155/105)|(115/75)

MIN 3 – :50 Barbell Front Rack Hold

MIN 4 – Rest

(No Measure)

Metcon (Time)

For time:

15-12-9

Push Jerks 155/105

Burpees

into..

12-9-6

Push Jerks 185/125

Burpees

into…

9-6-3

Push Jerks 205/135

Burpees

Optional Finisher

Metcon (No Measure)

3 SETS

30 Deadbugs

30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Strength

Back Squat (10 Reps every 90 secs for 5 rounds)

* Build to a Moderate Light weight, Focus on technique and keeping a neutral spine and tight core though each rep.

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)|(35/20)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

*18 Min Strict Time Cap

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar

20 Plate to Over Head 45/25|25/15

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

15/12-15/12-15/12

Bike Cal

-Rest 2:00-

FOR TIME

20/15-20/15-20/15

Bike Cal

12-9-6

Deadlift (275/185)|(185/135)

(Score is Time)

Competition

Metcon (Time)

For Time:

10 Squat Cleans 165/115

25 Unbroken DU

8 Squat Cleans 185/125

25 Unbroken DU

6 Squat Cleans 225/145

25 Unbroken DU

4 Squats Cleans 255/165

25 Unbroken DU

2 Squat Cleans 275/175

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row)

…Increase Pacing Each Minute

-Min 1: Smooth & Easy

-Min 2: Moderate & Breathing Heavier

-Min 3: Tough Pace & Approaching Breathless

into…

AMRAP x 4 MINUTES

25’ Slow & Intentional Bear Crawl

10 DB Snatch (Light)

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Ring Rows

15 Alt DB Snatch (50/35|35/20)

15 HSPU

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)