CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 Min Bike
into…
3 SETS
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
Into…
3 SETS
10 Scap Pull-Ups
12 Empty Barbell (or PVC) Kang Squats
14 Tuck-Ups
Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 10 MINUTES
5 Back Squat (Athlete’s Choice)*
10 Toes to Bar
*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.
(Score is Weight Moved)
(Must complete round for weight to count)
CrossFit XD – NC COMPETE
A. CONDITIONING
“HEL-A-BEL”* (Time)
3 ROUNDS FOR TIME
10 Power Snatch (135/95)
1 Round of Helen
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
10 Alt. Groiners
10 Bootstrappers
10 Alt. Cossack Squats
Into…
3 SETS
10 Scap Pull-Ups
12 Empty Barbell (or PVC) Kang Squats
14 Tuck-Ups
Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 10 MINUTES
5 Back Squat (Athlete’s Choice)*
10 Toes to Bar
*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.
(Score is Weight)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Go all-in to your workouts for today.
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8 Barbell Clean Deadlifts
8/8 Slow Tempo Elbow Punches
8 Lunge + Twist + Kang Squats
100m Run
Strength
Metcon (Weight)
5 SETS*
10 Bench Press
10 Strict Pull-Ups
*Keep weight moderate.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 3 MINUTES
2 Strict Pull-Ups
4 Hand Release Push-Ups
6 Box Jumps (30/24)|(24/20)
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
25ft Toe Walks
25ft Heel Grabs
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps
Into…
2 SETS
10 Slam Ball Deadlifts
10 Slam Ball Alt. Reverse Lunges
10 Up-Downs
Into…
400m Group Run
Workout
Metcon (Time)
FOR TIME*
40 Slam Balls (30/20)|(20/10)
30 Burpees
20 Box Step-Up (30/24)|(24/20)
5 Wall Walks
2000/1800 m Row
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls
*Weight vest optional
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Calf and Plantar Smash
(No Measure)
CrossFit XD – NC COMPETE
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK
200m Jog
Immediately into…
2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches
Immediately into…
Shuttle Run in Time Remaining
Strength
Hang Clean (7×3)
EVERY 1:30 x 7 SETS*
3 Hang Squat Cleans
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
7 ROUNDS FOR TIME
200m Run
8 DB Hang Squat Cleans (50/35)|(35/20)
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 2:30 RUNNING CLOCK…
5 Strict Press (135/95| 95/65)
8 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is DUs)
Competition
Metcon (Time)
For Time:
10 Snatches 115/75
50 Double Unders
8 Snatches 135/95
50 Double Unders
6 Snatches 165/115
50 Double Unders
4 Snatches 185/125
50 Double Unders
2 Snatches 205/145
50 Double Unders
*All Doubles must be done unbroken.
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR QUALITY*
1000m Row
20 Burpees to Target (Same TTB Bar)
20 Toes to Bar
*Pace for each round should be exactly the same. Pick a pace that you can sustain at a moderate effort. We are not looking for max effort — hold something back here and focus on sustainable, precise pacing.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 2:30 RUNNING CLOCK…
8 Strict Press (95/65)|(65/45)
10 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is Lowest Number of Reps)
C. STRENGTH / GYMNASTICS
Snatch (Heavy Single)
SNATCH
Build to a Heavy Single
*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.
(Score is Weight)
Clean and Jerk (Heavy Single)
CLEAN & JERK
Build to a Heavy Single
*Start moderarte-heavy and build to heavy for the day. Do not push for something that isn’t there. If heavy today is 75% of 1RM, so be it.
(Score is Weight)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders
MIN 2 – :40 Slow Single DB Strict Press
MIN 3 – :30 Single Unders + :30 Reverse Single Unders
MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L)
MIN 5 – :30 Single Unders + :30 Tall Jump Singles
Strength
Push Press (5RM)
ON A 15:00 RUNNING CLOCK…
Find a 5RM Push Press
(Score is Weight)
Workout
Metcon (10 Rounds for time)
10 SETS
8 Push Press (95/65)|(65/45)
24 Double Unders
-Rest :30 b/t Sets-
(Score is Each Set For Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Bike
2 ROUNDS
15 Jumping Jacks
12 Lunges
6/6 SA Bent Over Row
Into…
2 ROUNDS
12 Hollow Rocks
10 Goblet Lunges
6 Ring Rows
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20/15 Cal Bike
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (50/35)|(35/20)
10 Chest to Bar Pull-Ups
(Score is Rounds + Reps)