Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 SETS

1:00 Run, Bike, Row, or Ski (increase pace each round)

10 PVC Pass-Thru (or Arm Circles)

10 PVC Presses (or Pike Push-Ups)

10 PVC Good Mornings (or Body Weight Good Mornings)

10 Alternating Groiners

10 Perfect Air Squats

10 Perfect Push-Ups*

10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP

2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts

5-7 Hang Power Cleans

5-7 Alternating Elbow Punches (each side)

5-7 Front Squats

5-7 Strict Press or Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS

:30 Hollow Flutters

:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

QUICK MONO WARM-UP

3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)

Then…

TOOMEY SNATCH WARM-UP

2 ROUNDS*

5 Inch worms

5 Behind-the-neck snatch grip presses

5 Behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell or PVC in back rack

10 Alt. Cossack squats w/ barbell or PVC in back rack

5 Hang Muscle Snatches

*PVC pipe for round 1, may progress to barbell for round 2

Workout

“SNATCHING GWEN” (Weight)

FOR LOAD

15-12-9

“Unbroken” Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

(Score is Load)

Finisher

Metcon (AMRAP – Reps)

ON A 6:00 RUNNING CLOCK…

Buy-In:

750/650m Row

In the remaining time…

AMRAP of:

Power Snatch (Use the Same Load from Workout)

(Score is Reps)

Metcon

Metcon (Time)

FOR TIME

15-12-9

Push-Ups

KB Sumo Deadlift High Pulls

Up-Down Box Jump Overs

-1:00 Rest –

9-12-15

Up-Down Box Jump Overs

KB Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

***HOME VERSION***

FOR TIME

15-12-9

Push-Ups

Backpack Sumo Deadlift High Pulls

Backpack Thrusters

-1:00 Rest –

9-12-15

Backpack Thrusters

Backpack Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 5/5 Single Arm DB Devil’s Press

MIN 3 – 10/10 Single DB Front Rack Reverse Lunges*

*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders.

(No Measure)

***HOME VERSION***

EMOM x 15 MINUTES

MIN 1 – :45 Max Run, Bike, or Row for Distance

MIN 2 – 10 Backpack Devil’s Press

MIN 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:20- :30 Pike Hold

2 ROUNDS

5 Box Jumps

:15- :20 Handstand Hold*

5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout

Metcon (Time)

FOR TIME

100m Run

10 HSPU*

10 Box Jump Overs (24/20)

200m Run

20 HSPU

20 Box Jump Overs

400m Run

30 HSPU

30 Box Jump Overs

600m Run

40 HSPU

40 Box Jump Overs

800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

20 Russian KBS

30 Mountain Climbers

10 American KBS

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice

(Score is Rounds + Reps)

***HOME VERSION***

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack

30 Mountain Climbers

10 Backpack Hang Snatch

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)

(Score is Rounds + Reps

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (5-6 min)

1:00 Row (Start EZ, increase pace every :15)

10 Bootstraps

5/5 Single DB Sumo DL

:20 Jump Rope (High Single Unders)

2 ROUNDS

1:00 Row (Start 70%, increase pace every :15)

10 Wide Stance BB Goodmorning

5/5 Single DB Hang Power Clean

:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

Strength

Sumo Deadlift (9-6-3-1-3-6-9)

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

300/250m Row

20 Single DB Power Clean (50/35)|(35/20)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)

Metcon (AMRAP – Rounds and Reps)

5 SETS

:20 MAX Cal. Bike

:40 Recovery Bike

-No Additional Rest b/t Sets-

(Score is Total Number of Calories)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Plate Ground to Overhead

10 Plate Press-Outs

100m Run

(Score is Rounds + Reps)

***HOME VERSION***

5 SETS

:20 MAX Distance Run

:40 Recovery Jog

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Backpack Ground to Overhead

10 Backpack Strict Press

100m Run

(Score is Rounds + Reps)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Into…

2 ROUNDS — Quality Burpee “Cindy” (no rushing!)

5 Burpees

10 H-R Push-Ups

15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell)

2 SETS (call the reps quickly for your athletes)

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches (7 each side)

-Quick Rest-

7 Front Squats

7 Wide Grip Presses (behind Neck)

7 Hang Muscle Snatch

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Metcon

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – :40 MAX Double-Unders

MIN 2 – 10 DB Front Rack Alt. Step-Ups

MIN 3 – 14 Box Jumps

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

***HOME VERSION***

EMOM x 9 MINUTES

MIN 1 – :40 MAX Jump Rope or Mountain Climbers

MIN 2 – 10 Backpack Front Rack Lunges

MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 Box Step Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 MINUTES

MIN 1-4 – Run 800m

MIN 5-8 – AMRAP of…

3 Wall Walk

15 Wall Balls 20/14|14/10

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Run 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)|(35/20)

4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

PLAY A GAME!

then…

3 ROUNDS

5 Inch Worm + Push-Up

10 KB Sumo DL

:20 Jump Rope*

1st Round: Single Unders

2nd Round: Backwards Single Unders

Workout

Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (70/53)|(53/35)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

Tuesday

CrossFit XD – CrossFit

Warm-up (No Measure)

PARTNER WARM-UP…

-In teams of 2 (need a light or moderate KB)

P1 → Bike @ EZ Pace

P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)

-then switch!-

P1 → Bike @ MOD Pace

P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge

-then switch!-

Partner Workout

Warm-up

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100-80-60-40-20

Cal Bike

50-40-30-20-10

“Syncro” Walking Lunges

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Quad Heel Touches

20 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

8 Up Downs

8 Barbell RDLS

8 Muscle Cleans

8 Strict Press

into…

1 Round

8 Air Squats

8 Barbell good mornings

8 Hang Power Cleans

8 Push Press

into…

1 Round

8 Elbow Punches

8 Barbell Deadlifts

8 Power Cleans

8 Push Jerks

Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
* Score Total Weight Moved

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)