CrossFit XD – CrossFit
Mobility
Lacrosse ball pec smash. 2 min each side.
2 Push Press + 1 Push Jerk (Find a max)
Every 2 min for 10 min:
Complete 1 rep of the complex. Build each set.
Metcon (AMRAP – Rounds)
14 Min EMOM
Odd Minutes – 20/16 Cal Row
Even Minutes – 50 ft. Handstand Walk
*This workout is 14 total rounds. Your score will be ROUNDS completed, not reps. If you finish everything, with no misses, your score will be 14 rounds. Line all rowers up on one side of the gym to reserve enough space for HS walks. 50 feet is the length of the rig. If scaling the HS walks, you will do 20 shoulder taps inverted against the wall. If you are unable to get upside down, you will do 20 shoulder taps in plank position.
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
3 Rounds
3 Muscle Ups (bar or ring)
2 Min Max Snatches #75/55
2 Min Rest
Scale for muscle ups will be 1 pull up + 2 dips for every muscle up.
Rest
3 Min (1 added minute from the last round)
Metcon (AMRAP – Reps)
3 Rounds
6 Back Rack Lunges @ 50% of Back Sq.
2 Min Max Double Unders
2 Min Rest
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
Partner WOD
3 Rounds
Partner A: 1 Min Toes to Bar
Partner B: 1 Min Toes to Bar
Partner A: 1 Min Air Squats
Partner B: 1 Min Air Squats
Partner A: 1 Min Shoulder to Overhead
Partner B: 1 Min Shoulder to Overhead
Partner A: 1 Min Box Jumps
Partner B: 1 Min Box Jumps
#95/65
CrossFit XD – CrossFit
Mobility
5 x 2 Single Arm KB Overhead Squats
Metcon (3 Rounds for time)
3 Rounds
Row 500m (sprint)
Rest 3 Min
Partner up if needed. If your partner ends up taking longer than 3 minutes to row 500m, start your next set as soon as they finish.
Back Squat (3-3-2-1-3-3)
3 @ 70%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
3 @ 85%
Complete a set every 3 minutes.
Record the last 2 sets of 3.
CrossFit XD – CrossFit
Mobility
Weighted back smash – 1 min each side, move up 1 vertebra and repeat
Clean and Jerk (1RM)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
CrossFit XD – CrossFit
Metcon (AMRAP – Rounds)
30 Min EMOM
Minute 1 – 7 Burpee Box Overs 24/20″
Minute 2 – 14 Wall Balls #20/14
Minute 3 – 21 Double Unders + 5 CTB Pull Ups
Score is total rounds completed. If you get through the whole EMOM as prescribed it would be 30 rounds. Singles are 2:1.
Scaling Option:
Min 1 – 5 Burpee Box Overs
Min 2 – 10 Wall Balls
Min 3 – 15 Double Unders + 5 Ring Rows
CrossFit XD – CrossFit
Mobility
Snow Angels
-20 reps of each variation on each arm. See last Tuesday’s workout for video.
Pause Overhead Squats (2-2-2-2-2-2)
3 second pause at the bottom of each squat
Every 2 minutes for 12 minutes:
2 Overhead Squats w/ a Pause
*add weight each set
Snatch (1 RM)
Build to a 1RM Snatch of any kind.
CrossFit XD – CrossFit
The power cleans and front squats are performed within 60 seconds. After 60 seconds is through, immediately start either the two minutes of KBS or rowing.
Mobility
2 Rounds
5 Slo mo banded zots press w/ empty bar
(tie band to rig and place under armpits)
5 Zots Press w/o band
*both are front rack zots press
Metcon (AMRAP – Reps)
3 Rounds
8 Power Cleans #135/95
2 Min Max KBS #53/35
2 Min Rest
Rest
3 Min Total (including 2 min of last round)
Metcon (AMRAP – Reps)
3 Rounds
5 Front Squats #185/125
2 Min Max Calorie Row
2 Min Rest
CrossFit XD – CrossFit
7 Min AMRAP #10 (No Measure)
5 Hang Squat Cleans (bar)
10 Shoulder Taps (handstand)
10 Shuffle Steps Left
10 Shuffle Steps Right
(Shuffle steps are executed w/ a band around the knees. Point the toes forward, bend the knees and drive them out, and step out one direction for 10 steps without changing those things.)
Mobility
Weighted Back Smash: 1 min each side, move up 1 vertebra and repeat.
Lightweight KB Overhead Squats: 5 x 2 on each side
https://youtu.be/_ZSyNIlakvI
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Metcon (No Measure)
Tabata
Hollow Rocks (8 rounds)
Rocking Superman (8 rounds)
CrossFit XD – CrossFit
Mobility
-Prone Thoracic Stretch (barbell) – 4 sets of 30 seconds on 10 seconds off
-Thoracic Bridge Rotations x 30 reps
https://youtu.be/xKyONMh4rQc
Back Squat (3-3-3-3-3-3)
6 Min EMOM
3 Back Squats (same weight each set)
*Go heavy
Front Squat (3-3-3-3-3-3)
6 Min EMOM
3 Front Squats (same weight each set)
*Go heavy
Metcon (AMRAP – Reps)
5 Min AMRAP
10 Thrusters #95/65
40 Double Unders