06/17/2016
CrossFit XD – 6 Week Challenge
The Challenger (AMRAP – Reps)
12 Min AMRAP
5 Burpees
10 Box Jumps (or step ups)
15 Sit Ups
Author Archive
06/17/2016
CrossFit XD – CrossFit
Weightlifting
Power Clean (5 x 2)
5 Min EMOM
2 Power Cleans @ 65%
Push Jerk (5 x 2)
5 Min EMOM
2 Push Jerks @ 65%
Metcon
Metcon (AMRAP – Reps)
Run 400m
At the 2:30 mark, complete:
3:30 AMRAP
3 Burpees
5 Pull Ups
20 Double Unders
At the 6:00 mark,
Run 400m
At the 8:30 mark, complete:
5:30 AMRAP
5 Toes to Bar
10 KBS #53/35
15 Air Squats
At the 14:00 mark,
Run 400m
Combine reps from the 3:30 AMRAP and the 5:30 AMRAP for one total rep score.
06/16/2016
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
7 Min AMRAP
10 Shoulder taps in plank
10 Pass Thrus in squat
10 Cuban Press
10 one arm kb front squats
Weightlifting
Squat Clean (5 x 1)
5 Min EMOM
1 Squat Clean @ 70%
Clean Pull (3 x 3)
3 Min EMOM
3 Clean Pulls @ 80%
Paused Back Squats (3 x 2)
3 Min EMOM
2 Pause Back Squats @ 50%
Metcon
L-Sit (5 x :15)
1 Min Rest between sets
06/15/2016
CrossFit XD – CrossFit
Weightlifting
Squat Clean (5 x 1)
5 Min EMOM
1 Squat Clean @ 70%
Clean Pull (3 x 3)
3 Min EMOM
3 Clean Pulls @ 80%
Paused Back Squats (3 x 2)
3 Min EMOM
2 Pause Squats @ 50% (3 sec pause at the bottom)
06/15/2016
CrossFit XD – 6 Week Challenge
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats
06/14/2016
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
5 Min AMRAP
5 Thoracic Rotations
5 Yoga Push Ups
5 Lateral Box Step Ups (each leg)
:20 Bar hang
Weightlifting
Split Jerk (5 x 1)
5 Min EMOM
1 Jerk @ 70%
Push Press (3 x 4)
3 Min EMOM
4 Push Press @ 65%
Metcon
Metcon (Time)
500m Row
10 Pistols
5 Bar Muscle Ups
1000m Row
10 Pistols
30 Pull Ups
500m Row
10 Pistols
5 Bar Muscle Ups
06/13/2016
CrossFit XD – CrossFit
Warm-up
Metcon (No Measure)
5 Min AMRAP
10 One arm RKBS (each arm)
100ft One arm KB OH carry (each arm)
10 Air Squats
10 Lateral Leg Swings (per leg)
Weightlifting
Snatch (5 x 1)
5 Min EMOM
1 Snatch @ 70%
Snatch Pull (3 x 3)
3 Min EMOM
3 Snatch Pulls @ 80% of snatch
Back Squat (3 x 3)
3 Min EMOM
3 Back Squats @ 60%
(5 sec eccentric on 1st rep)
Metcon
Metcon (6 Rounds for time)
Every 2 Min for 12 Min:
5 HSPU
10 Power Cleans #115/75
15 Wall Balls #20/14
*Record time for each of the 6 rounds.
06/13/2016
CrossFit XD – 6 Week Challenge
Metcon (No Measure)
Same as Crossfit class!!
06/11/2016
CrossFit XD – CrossFit
Partner WOD
Metcon (Time)
25 Overhead Squat #165/110
50 Pull Ups
20 Overhead Squats
40 Pull Ups
15 Overhead Squats
30 Pull Ups
10 Overhead Squats
20 Pull Ups
5 Overhead Squats
10 Pull Ups
-then
Run 400m
60 KBS #70/53
Run 400m
40 KBS
Run 400m
20 KBS
06/10/2016
CrossFit XD – CrossFit
Warm-up
Metcon (No Measure)
Long 1RM Squat Warm Up
2 Rounds
50ft Walk on toes
50ft Walk on heels
50ft Walk on outsides of feet
10 Banded Monster Walks (each side)
-then-
2 Rounds
8 Eccentric Ankle Dorsiflexion (per leg)
8 Lateral Box Step Ups (per leg)
8 Squats holding 10lb plate w/ arms extended
Weightlifting
Back Squat (1RM)
Take your time! This is our retest for the squat challenge! Spend the majority of class on this. When you are approaching 90% of your previous max, make sure you rest at least 3 minutes between each subsequent rep.
Metcon (Time)
200m Walking Lunges
If there’s time…