CrossFit XD – CrossFit
Warm-up
Metcon (No Measure)
Long 1RM Squat Warm Up
2 Rounds
50ft Walk on toes
50ft Walk on heels
50ft Walk on outsides of feet
10 Banded Monster Walks (each side)
-then-
2 Rounds
8 Eccentric Ankle Dorsiflexion (per leg)
8 Lateral Box Step Ups (per leg)
8 Squats holding 10lb plate w/ arms extended
Weightlifting
Back Squat (1RM)
Take your time! This is our retest for the squat challenge! Spend the majority of class on this. When you are approaching 90% of your previous max, make sure you rest at least 3 minutes between each subsequent rep.
Metcon (Time)
200m Walking Lunges
If there’s time…
CrossFit XD – CrossFit
Goat Day (AMRAP – Rounds)
20 Min EMOM
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Today you will pick 2 or more “goats” and complete a 20 min AMRAP w/ those movements.
CrossFit XD – 6 Week Challenge
Warm-up
Metcon (No Measure)
20 Band Pull Aparts
20 Banded Pass Thrus
20 Tall Clean and Tall Jerk (pvc)
-then-
Build to your emom weight
Weightlifting
Power Clean & Jerk (20 X 1 )
20 Min EMOM
1 Power Clean and Jerk
*Same weight for all 20 sets. Around 80% of your 1RM power clean.
Metcon
Metcon (Time)
400m Run
25 Shoulder to Overhead #135/95
25 Bar Facing Burpees
400m Run
CrossFit XD – CrossFit
Warm-up
Metcon (No Measure)
20 Band Pull Aparts
20 Banded Pass Thrus
20 Tall Clean and Tall Jerk (pvc)
-then-
Build to your emom weight
Weightlifting
Power Clean & Jerk (20 X 1 )
20 Min EMOM
1 Power Clean and Jerk
*Same weight for all 20 sets. Around 80% of your 1RM power clean.
Metcon
Metcon (Time)
400m Run
25 Shoulder to Overhead #135/95
25 Bar Facing Burpees
400m Run
CrossFit XD – CrossFit
Weightlifting
1 Power Snatch + 1 Hang Squat Snatch (10 x 1)
10 Min EMOM
1 Power Snatch + 1 Hang Squat Snatch
*Build in weight
Metcon
Metcon (Time)
3 Rounds
21 Box Jumps 24/20″
15 Toes to Bar
9 Deadlifts #275/175
RX +
#315/205
CrossFit XD – 6 Week Challenge
Warm-up
Metcon (No Measure)
5 Min AMRAP
5 Front Squats
5 Jumping Pull Ups
5 Knee Push Ups
Weightlifting
Front Squat (5-4-3-2-1)
Go as heavy as possible. Record your 1RM
Metcon
500m Row (Time)
Max Effort 500m Row
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit XD – CrossFit
Weightlifting
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
CrossFit XD – CrossFit
Metcon (Time)
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Shoulder to Overhead
10 Thrusters
#135/95
*At the top of every minute each partner does 5 burpees. You may not do your burpees at the same time. Do your 5 burpees, wait for your partner to do 5 burpees, then you can pick up the barbell.
CrossFit XD – 6 Week Challenge
Warm-up
Metcon (No Measure)
7 Min AMRAP
5 Pass thrus
5 Wall facing squats
5 single leg RDL w/ KB
5 KBS
5 PVC good mornings
Metcon (Time)
For time:
50 Jumping Pull Ups
50 Air Squats
50 Box Push Ups
50 Med Ball Sit Ups
50 Box Step Ups w/ Med Ball
100 Flutter Kicks (50 each leg)
CrossFit XD – CrossFit
Weightlifting
Back Squat (1 x 20)
Last day of the 20 rep squats!! Woohoo!!
Metcon
Metcon (AMRAP – Reps)
12 Min AMRAP
200m Run
5 Clean and Jerks #165/115
200m Run
5 Clean and Jerks #185/125
200m Run
5 Clean and Jerks #205/135
200m Run
5 Clean and Jerks #225/145
…and so on, adding #20/10 after each 200m run. Score is total completed Clean and Jerks.
Metcon (Time)
For time:
200m Walking Lunges
If you do this inside, you will lung down and back the length of the rig 8 times. If you did lunges on goat day, you will complete 200m of burpee broad jumps.