Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Strength

Back Squat (10 Reps every 90 secs for 5 rounds)

* Build to a Moderate Light weight, Focus on technique and keeping a neutral spine and tight core though each rep.

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)|(35/20)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

*18 Min Strict Time Cap

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar

20 Plate to Over Head 45/25|25/15

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

15/12-15/12-15/12

Bike Cal

-Rest 2:00-

FOR TIME

20/15-20/15-20/15

Bike Cal

12-9-6

Deadlift (275/185)|(185/135)

(Score is Time)

Competition

Metcon (Time)

For Time:

10 Squat Cleans 165/115

25 Unbroken DU

8 Squat Cleans 185/125

25 Unbroken DU

6 Squat Cleans 225/145

25 Unbroken DU

4 Squats Cleans 255/165

25 Unbroken DU

2 Squat Cleans 275/175

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row)

…Increase Pacing Each Minute

-Min 1: Smooth & Easy

-Min 2: Moderate & Breathing Heavier

-Min 3: Tough Pace & Approaching Breathless

into…

AMRAP x 4 MINUTES

25’ Slow & Intentional Bear Crawl

10 DB Snatch (Light)

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Ring Rows

15 Alt DB Snatch (50/35|35/20)

15 HSPU

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY (12:00 Cap)

100m Run

10 Air Squats

10 Med Ball Cleans

10 Scap Pull Ups

10 Kip Swings

10 Sit Ups

Workout

Metcon (Time)

3 SETS

600m Run

30 Wall Balls (20/14)

15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

With A Partner:

20 Min AMRAP

10 Partner DL #225/155

10 Sycro Bar Facing Burpees

60 Cal Bike
*Split reps on bike

*Hands on DL should be side bu side. No over lapping.

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

into…

AMRAP x 4 MINUTES

6 Alt. Box Step Ups

5 Clean Deadlifts

4 Hang Muscle Cleans

3 Shoulder Press

Strength

Push Press (5×5)

5×5

Push Press*

*Keep loading moderate

*Stay at same weight adjust weight after first set if needed

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6-3

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

Push Press

Up-Down Box Jump Overs (24/20)

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Lat Distraction (L)

1:00 Banded Lat Distraction (R)

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

(No Measure)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)*

MVMT 1 – Single Unders

MVMT 2 – High Single Unders

MVMT 3 – Alt Right & Left Foot

MVMT 4 – Backwards

*2 Rounds of each movement

Into…

3 ROUNDS

5 Snatch Grip Romanian DL

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Grip Push Press (back rack)

5 Hang Power Snatch

Extended Warm-up

Metcon (Weight)

EVERY 1:30 FOR 5 SETS

25 Double Unders

3-5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Snatch (Athlete Choice)

(Score is Reps)

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Hang DB Snatch (35/25)|(25/15)

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

-Rest 1:00 b/t Sets-

(Score is Time)

Skill

Metcon (No Measure)

FOR QUALITY

5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)
*Post-Workout

Saturday

CrossFit XD – NC COMPETE

A. CONDITIONING

Metcon (Time)

“FRANTASY LAND”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

Into…

15-12-9

Thrusters (115/75)

C2B

Into…

12-9-6

Thrusters (135/95)

BMU

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)

Metcon

“FRANTASY LAND” (Time)

FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

Into…

15-12-9

Thrusters (115/75)

C2B

Into…

12-9-6

Thrusters (135/95)

BMU

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set

(No Measure)