Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills to get athletes started 25 feet each:

High Knees

Butt Kickers

Side Shuffle

Over/Under the Fence

200m run

Then get DBs out…

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Deadlifts

10 Hollow Rocks

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Front Squat

10 Arch Rocks

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Gymnastic Kipping Pull-up

Progression…

Controlled Kip

Dynamic Kip

Kip + Knees-Up

Single Pull-up

2 Kip – 1 Pull-up – 2 Kip

Connected Kipping Reps

(No Measure)

Workout

Metcon (Time)

3 SETS

30 DB Hang Squat Clean (50/35)|(35/20)

30 Pull-ups or Ring Rows

800m Run/1000m row/ 2800m bike

-Rest 1:30 b/t Sets-

*Workout is the DB variation of the Hero Workout “Badger”

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kipping Swings

5 Inch Worms + Push-Up

5 Jumping Squats

5 Up Downs

Strength

Push Press (5-5-5)

5-5-5

Push Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

*6 Min Cap

Workout

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*35 Min Hard Time Cap

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Inch Worms + Push-Up

5 Bootstraps

10 PVC Pass Thrus

10 Hollow Rocks

-Short Rest then Into-

AMRAP x 4 MINUTES

5 Snatch Grip RDL

5 Snatch Grip Behind the Neck Strict Press

5 Snatch Grip Push Press

10 Scap Pull-Ups

5 Kip Swings

Workout

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

P1 Completes…

6 Toe to Bar

5 Power Snatch (95/65)|(65/45)

4 Overhead Squat

100m Sprint or 50 Mountain Climbers**

P2 Completes…

Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Easy pace on Bike/Row/Ski

Then…

ALT EMOM x 12 MIN:

Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then…

1:00 Hard pace on Bike/Row/Ski

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs (50/35)|(30/20)/(24/20)(box)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU

Finisher

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (10:00 Hard Cap)

10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up

10 Strict Press→ 8Push Press→ 6 Push Jerk

1:00 Row (EZ→Mod→Hard)

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (185,125)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / Quads

Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Bike at HARD pace

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

Tuesday

CrossFit XD – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

FOR PREP

15:00 Stretch & Mobilize as Needed for PP & Snatch Work

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Strength

Push Press (5-3-1)

5-3-1

Push 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.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×3)

3×3

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Grip Deadlift (3×3)

3×3

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×3)

3×3

Non-Heaving Snatch Balance

Heaving Snatch Balance (3×1)

3×1

Heaving Snatch Balance

For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.

Snatch (1-1-1-1-1-1-1)

1-1-1-1-1-1-1

Snatch

For the Snatch, keep loading heavy but sound mechanics (not 1RM). Build each set and rest as needed between lifts. Focus on position / control / speed.

Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Strength

Push Press (5-3-1)

5-3-1

Push 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.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (50/35)|(35/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

Saturday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5/5 SA DB Curl to Arnold Press

8/8 Split Squats → 8/8 DB Farmers Split Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Broad Jumps → 5 Burpee Broad Jumps

Skill

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)

MIN 2 – 200/150m Row

MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex

Partner WOD

Metcon (Time)

FOR TIME

200m Sprint

30 Hang Power Clean (135/95)|(95/65)

50 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

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

40 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)|(135/95)

30 Toes 2 Bar

200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.

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)