Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200 m Run or 200 M row

10 bootstrappers

10 Up downs

10 Scap Pull Ups

Workout

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Metcon (Time)

IN TEAM OF 2…

For Time:

1 Mile run

50 CTB

30 Front Squats #225/155
*Run Together

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 bike

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Competition

Metcon (Time)

For Time:

5-10-15-10-5

Deficit HSPU*

OHS #135/95
*4”/3”

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

200m Run

AMRAP x 1 MINUTE: 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 5 KB Swings

Workout

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
With a Partner

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Lunges

5/5 SA Ring Rows

10 Mountain Climbers

10 V-ups or Tuck Ups

10 Slam Balls

5 Inchworms + Push-up

Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

Score Reps

Cool Down

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

Foam Rolling or Flow Stretching

(No Measure)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/10 Single Arm DB Bent Over Rows

10 Alt. Lunges

5/5 Single Arm DB Push Press

10 Alt. DB Hammer Curls

:30 Hollow Hold

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Play – Walking, Holding or Building Skill

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)*

14 HSPU

*Hold the DB Suitcase Style

(Score is Time)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Plate to OH + (Plate Front Squat → Plate Thruster)

Strength

Back Squat (5-5-5-5)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45)

2 Rope Climbs*

*Legless optional for one or both rope climbs.

(Score is Rounds + Reps)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3:00 EZ Bike

Into…

2 ROUNDS

10 Step-Back Groiners + Air Squat*

10 Good Mornings

5 Full-Grip Front Squats or 5 DB Goblet Squats

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Extra Credit

Metcon (Time)

For time:

4 Rounds:

400 m Run

2 min rest
*Score is time including rest

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

Max Distance Row/Run/Bike/Ski

Into..

1 ROUND

20 Glute Bridges

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold or :20 DB OH Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

(Score is Time)

Metcon (4 Rounds for reps)

AMRAP x 3 MINUTES

Push Jerks (155/105)

-Rest 3:00-

AMRAP x 3 MINUTES

Push Jerks (175/125)

-Rest 3:00-

AMRAP x 3 MINUTES

Push Jerks (195/140)

-Rest 3:00

AMRAP x 3 MINUTES

Push Jerks (215/155)

(Score is ea Round for Reps)

Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

(Score is Time)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 Tempo Push-Ups (3111)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Workout

Metcon (Time)

“May The 4th Be With You”

For Time:

9 Rounds

5 Pull Ups

4 Power Cleans 205/135

20 DUs

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike/Run/Row

Into…

3 ROUNDS:

10 Alt Reverse Lunges

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Partner WOD

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

(No Measure)