CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
5 Min AMRAP
5 Below-to-through’s
10 Good Mornings
10 Cossack Squats
50ft 1 arm farmer carry (ahap)
Weightlifting
RDL (Romanian Deadlift) (3 x 10)
Please watch this video!!
https://youtu.be/XowKMitOVNc
Start the video at the 7 min 30 second mark. It explains very well how to execute this movement properly.
All sets at the same weight. Don’t go too heavy.
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
This workout will not be scaled with pull ups or dips. Scale the muscle up with a ring exercise, i.e. below-to-through, seated banded muscle up, or jumping muscle up. Bar muscle ups are not RX.
CrossFit XD – 6 Week Challenge
Warm-up
Warm-up (No Measure)
5 Min AMRAP
5 Front Squat
5 Push Press
:10 Hang from pull up bar
50ft Bear Crawl
Strength
Get in groups of 3-4. Superset the weightlifting movements, keep weight light, focus on technique.
Front Squat (3 x 5)
Push Press (3 x 5)
Metcon
Metcon (Time)
For time:
400m Run
40 Box Step Ups (kb)
30 Goblet Squats (kb)
20 Burpees
Metcon (Time)
Max Wall Sit
CrossFit XD – CrossFit
Partner WOD
The Hero Hour 2.0 (Time)
“Hildy”
100 Cal Row
75 Thrusters #45/35
50 Pull Ups
75 Wall Balls
100 Cal Row
“SQT”
3 Rounds
10 Ground to Overhead #95/65
200m Run
“Donny”
21-15-9-9-15-21
Deadlift #225/155
Burpees
CrossFit XD – CrossFit
Weightlifting
Overhead Squat (1RM)
Metcon
Metcon (Time)
30 Overhead Lunges #135/95
30 Burpee Box Overs 24/20″
30 KBS #70/53
CrossFit XD – 6 Week Challenge
Warm-up (No Measure)
Half Tabata (4x each)
Mtn Climber
Jumping Pull Up
Air Squat
Shoulder Press
Metcon (3 Rounds for reps)
3 Rounds
1 Min Stations
Max Calorie Row
Rest
Max Push Ups
Rest
Max Ring Rows
Rest
Max Push Press #75
Rest
Groups of 4. Each person starts at a different station and rotates through until everyone has done each station 3 times.
CrossFit XD – CrossFit
Metcon
Metcon (AMRAP – Reps)
8 Min AMRAP
10 Power Cleans #135/95
50 Double Unders
10 Power Cleans #155/105
50 Double Unders
10 Power Cleans #185/125
50 Double Unders
10 Power Cleans #205/135
50 Double Unders
AMRAP Power Cleans #225/155
Metcon (AMRAP – Reps)
6 Min AMRAP
Unbroken sets of 6 TTB
CrossFit XD – CrossFit
Gymnastics
Max Handstand Push Ups (AMRAP – Reps)
RX+ – Strict HSPU
Metcon (AMRAP – Rounds)
7 x 30 sec Handstand Hold
*Rest 1 min between sets
Metcon
Metcon (Time)
Rowing Intervals
With a partner
Row 5000m
(switch every 250m)
CrossFit XD – 6 Week Challenge
Warm-up
Metcon (No Measure)
5 Min AMRAP
5 Wall Squats
10 Russian Kettlebell Swings
10 RDL w/ KB
10 Walking Lunges
Weightlifting
Deadlift (4 x 5 )
In between each set of deadlifts, complete 5 strict pull ups
Metcon
Metcon (AMRAP – Reps)
Partner WOD
10 Min AMRAP
15 Wall Balls
Partner Holds Plank
*switch after every 15 wall balls
CrossFit XD – CrossFit
Weightlifting
Front Squat (3 X 5 )
Every 3 min for 9 min:
5 Front Squats
(All sets at same weight)
Metcon
Metcon (Time)
3 Rounds
400m Run
5 Hang Squat Cleans #185/125
10 Burpees
15 Pull Ups
CrossFit XD – 6 Week Challenge
Warm-up
Metcon (No Measure)
2 Min at each station:
A. Rowing
30 sec hard + 30 sec easy
B. 5 Push Ups
5 Goblet Squats
C. 10 Lunges
10 Ring Rows
Metcon
The Challenger (AMRAP – Reps)
12 Min AMRAP
5 Burpees
10 Box Jumps (or step ups)
15 Sit Ups