Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike/Row

50 Up-Downs
*This is designed to be a Sprint. Move fast and steady. The up downs are designed for you to be able to move quickly.

**The Bikes are first come first serve.

https://www.youtube.com/watch?v=E6VsKt3HQ78

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Immediately after Line Drills 2 Rounds of…

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second negative)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional
*500 m row optional

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

-THEN-

4 ROUNDS

10 Air Squats

5 Inchworms

10 Up Downs

5 Glute Bridges (:02 Hold at the top)

Workout

“GEORGIE” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

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

*Buy-In to workout is 65 Sit-ups
OR

Metcon

The Gobbler (Time)

For Time, with a partner:

Run 200m (together)

100 Double-Unders/300 singles

Run 200m

100 Sit-ups

Run 200m

100 Pull-ups

Run 200m

100 Wall-Balls 20/14

Run 200m

100 Burpees

Run 200m

100 KB Swings 53/35

Run 200m

100 second plank hold

Run 200m

100 K2E

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Rower

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*

14/12 Cal Row

14 Front Rack Reverse Lunge (115/75)|(75/55)

14/12 Cal Row

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (50/35)RX|(35/20 Scaled)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

Partner WOD

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

25ft Butt Kickers

25ft High Knees

25ft High Skips

AMRAP x 6 MINUTES…

5 MB Front Squats

5 MB Push Press to Target

5 MB Thrusters

100m Run

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

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

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap-

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

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.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Row

3:00 Foam Rolling

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Row

8 Light Double KB Russian Swing

8 Light Double KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Wall Balls (30/20)|(20/15)

Cal Row

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Row(increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

15ft Spidermans

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Push Ups
* Score is Total Squats and Push Ups