Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up

MIN 2 – :30 Bootstrappers + :30 Groiners

Strength

RDL (Romanian Deadlift) (3 reps EMOM for 8 Mins)

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.

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES

20 Single Unders

10 Clean Deadlifts

8 Hang High Pulls

6 Hang Muscle Cleans

10 Elbow Punches

4 Hang Power Cleans

Workout

Metcon (Time)

FOR TIME

150 Double Unders

50/45 Cal Row

30 Push Jerks (155/105)|(115/75)

30 Hang Power Cleans

30 C2B Pull-Ups

150 Double Unders

50/45 Cal Row

(Score is Time)
RX+ BMU

Sunday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 Cap)

10 Cal Bike

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

1 Snatch Pull*

+

1 Squat Snatch

+

1 Overhead Squat

*Snatch Deadlift into aggressive extension and shrug, no arm pull.

**Increase Load Each Set. Does Not Need to be Performed Unbroken.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (115/75)|(75/55)

MIN 2 – 15/12 Cal Bike

MIN 3 – 100m Jog

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Scap Push Ups

5 Negative Push Ups

10 DB Deadlifts

Workout

Metcon (Time)

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

Competition

Metcon (Time)

FT:

50-30-10-30-50

Wall Balls 20/14

Cal Bike

Burpees
*35 Min Time Cap

Finisher

Metcon (No Measure)

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row (EZ Pace)

10 Scap Push-Ups

5 Inch Worms + Push-Up

10 Bootstrappers

Into…

AMRAP x 5 MINUTES

8 Cal Row (Moderate Pace)

10 Up-Downs

10 Groiners

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20/17 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds completed. Track your calorie and burpee numbers in notes.

Competition

Metcon (AMRAP – Rounds)

20 Min EMOM:

Min 1: 40 DU Unbroken

Min 2: 15 Cal Bike

Min 3: 6 Bar Facing Burpees

Min 4: 4 TNG Power Snatches 135/95
* This is meant to be a sprint, get through each movement as fast as possible.

*Score is Rounds completed

Finisher

Metcon (No Measure)

FOR QUALITY

30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Single Unders

10/10 Single Leg Romanian DL

5/5 DB Strict Press

Into…

2 ROUNDS

:30 High Jump Single Unders

10/10 Single DB Front Rack Lunges

5/5 DB Strict Press

Strength

Bench Press (5 reps)

12 min running clock build to a heavy 5 set

Workout

Metcon (Time)

6 ROUNDS FOR TIME

15 Air Squats

10 DB Split Jerk (50/35)|(35/20)

40 Double Unders

-12:00 Hard Cap-

(Score is Time)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Strength

Thruster (5-5-3-3-2-2)

*every 2 mins for 6 rounds

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ Pace)

10 Walking Lunges

5/5 KB Strict Press

Into…

2 ROUNDS

:45 Row (Mod Pace)

10 KB Deadlift

5/5 KB Strict Press

Into…

2 ROUNDS

:30 Row (Hard Pace)

10 KBS

:15 / :15 Front Rack Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

500m Row

20 KB Goblet Reverse Lunges (70/53)|(53/35)

20 Russian KB Swing

:30 KB Front Rack Hold (L)

:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)

Competition

Metcon (Time)

For Time:

50 Alt DB Squat Snatch 50/35

50 Single Arm DB OH Squat (25L/25R)

75 Sit Ups (No Ab Mat)

75 Cal Bike

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/105)|(115/75)

Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

Saturday

CrossFit XD – CrossFit

Warm-up

Pick One Workout

Warm-up (No Measure)

2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES

10 Scap Push Ups

20 Shoulder Taps

10 Samson Lunges

10 Elbow Punches w/ Barbell

Workout

Metcon (Time)

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

-Rest 2:00-

2 ROUNDS FOR TIME

5 Muscle-Ups or 10 C2B Pull-Ups

30 Kettlebell Swings (53/35)|(35/26)

20/15 Cal Bike

(Score is Time)

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Up-Down Over Bar

MIN 2 – :50 Front Rack Lunges (155/105)|(115/75)

MIN 3 – :50 Barbell Front Rack Hold

MIN 4 – Rest

(No Measure)

Metcon (Time)

For time:

15-12-9

Push Jerks 155/105

Burpees

into..

12-9-6

Push Jerks 185/125

Burpees

into…

9-6-3

Push Jerks 205/135

Burpees

Optional Finisher

Metcon (No Measure)

3 SETS

30 Deadbugs

30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)