Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

500 m Run

2 ROUNDS

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus

2 ROUNDS

10 Scap Pull-Ups

5 False Grip Ring Rows

10 DB Deadlift

10 Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

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

36 Forward Lunges

(Score is Rounds + Reps)

Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Bike @ Moderate Pace for 2:00

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Through

8 PVC Back Rack Squat

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Through

6 PVC Overhead Squat

6 PVC Snatch Grip Sots Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS

:30 Active Deadhang

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrapper Squats

Into…

2 ROUNDS

10 Kip Swings

10 Tuck-Ups

10 Alt Groiners

10 Russian KB Swings

Into..

EMOM x 3 MINUTES

15 Air Squats

10 Burpees

Strength

Push Jerk (5-4-4-3-3)

*Build

10 Min Time Cap

Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Squat Clean and Jerk 155/105|115/75

6 TTB

12 RKB 53/35|35/26

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

Partner 1 Completes…

200m Row

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

6 Burpees

While Partner 2…

Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 EZ Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrapper Squats

1:00 Tough Pace Row

1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES — Light DBs Needed!

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 2 “No Jump” Rope Climbs**

MIN 3 – 17/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 wall ball Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

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

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

16 Plate GTO(45/35)|(35/25)

(Score is Time)

Sunday

CrossFit XD – CrossFit

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)

Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge with PVC Pass

10 Barbell Strict Press

10 Alt. Elbow Punches

1:00 Alt. Groiners

Strength

Clean and Jerk (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/75)

10 Shoulder to Overhead

(Score is Time)

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

5 Push-Up to Down Dog

:20 Hollow Hold

20 Shoulder Taps

:45 Bike (Light-Mod)

1 ROUND

5 Inch Worm + Push-Up

:20 Hollow Hold

3 Wall Walks

:45 Bike (Mod-Hard)

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

(No Measure)
Or strength option

Pick one or the other

Strength

Strict Press (5-3-1)

5-3-1

Strict Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Bike

MIN 3 – MAX V-Ups

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

(No Measure)