CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups
Into…
3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row
-Rest 1:30-
AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row
-Rest 1:00-
AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row
-Rest :30-
AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row
(Score is Rounds + Reps)
Competition
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
DB Clean 50/35
DB Thrusters
DB Sit Ups*
Burpee Box overs
*Hold 1 DB under chin, 1 DB over your toes
Strength
Bench Press (5×5)
POST WORKOUT
5×5
Bench Press*
*Weight stays moderate-heavy across all sets.
(Score is Weight)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
7 Scap Pull-Ups
7 Scap Push-Ups
6 Bootstrappers
20 Mountain Climbers
Into…
1 ROUND
10 Ring Rows
10 Knee Push-Ups
10 Air Squats
10 Tuck Ups
Into…
1 ROUND
3 Strict Pull-Ups*
3 HR Knee Push-ups
10 Jumping Squats
:20 Hollow Hold
*Athletes can repeat Ring Rows here for 7 reps.
Skill
Metcon (No Measure)
4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Pull-Ups
5 Tempo Front Squats (3131)
-Short Walking Rest b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (135/95)|(95/65)
12 Hand Release Push-Ups
(Score is Rounds + Reps)
Optional Finisher
Metcon (Time)
FOR TIME
100 Banded Curls
100 Banded Tricep Extensions
*Can be completed in any order. Partition as needed.
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Air Squats
8 Single DB Bent Over Row
16 Lateral Hops over DB
2 ROUNDS
8 Lunges
8 Frog Jumps*
8 Cossack Squats
Strength
Metcon (No Measure)
3 SETS FOR QUALITY
8 Barbell Bent Over Rows
8 Barbell Roll Outs
-Rest :30 b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP:
20 Power Snatches (115/75|95/65)
30 OHS
40 Bar Facing Burpees
50 DU’s
Cool Down
Warm-up (No Measure)
FOR QUALITY
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
5:00 Foam Roll Quads + IT Bands
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Sumo Stance Good Morning
:20 Active Hang*
30 Mountain Climbers
*Athletes should focus on depressing shoulders down and back.
Extended Warm-up
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang
(No Measure)
Workout
Metcon (No Measure)
5 SETS FOR QUALITY
10 “Library” Sumo Deadlifts (225/155)|(155/105)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-
(No Measure)
Libary= no bar crashing. bar should be as silent as possible touching the ground
Competition
Metcon (Time)
5 Rounds For Time:
5 DeadLift
3 Hang Power Clean
15 TTR
3 RMU
*225/155
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Cobra Stretch
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
FOR TIME (8:00 CAP)
200m Run (EZ)
Into…
3 ROUNDS
5 Push-Up to Pike
10 Bootstrappers
10 Air Squats
Into…
200m Run (Moderate)
Workout
Metcon (AMRAP – Rounds and Reps)
EVERY 4:00 x 5 SETS
300m Run
Then in the remaining time…
AMRAP of:
12 HR Push-Ups
20 Air Squats*
*Option to perform 12 Alt. Pistol Squats
(Score is Rounds + Reps)
Partner WOD
Metcon (Time)
With a Partner:
3500m row
DBL KB Farmers Hold 53/35
*RX+ 70/53
*While one person rows the other is holding a dbl kb farmers hold. Switch off as needed, rower can not start until partner is holding KBs
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back and IT Band
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 PVC Pass Thrus
10/10 Around the World PVC Pass Thrus
10 Tempo Air Squats (3111)
Into…
3 ROUNDS
10 PVC Overhead Squats
10 Alt. Samson Lunges
10 Bootstrappers
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)|(35/15)
10 Alt. Cossack Squat
(No Measure)
Workout
Metcon (No Measure)
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats (53/35)|(35/26)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold
-Rest 1:00 b/t Sets-
*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.
(No Measure)
Competition
Friendly Fran (Time)
3 Rounds For Time:
21 Thrusters 115/95
21 Chest To Bar Pull Ups
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys
Into…
3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**
*Increasing pace on the Row each round (EZ→ Mod → Hard)
**Start on a lower box, increase height after 1st round
Workout
Metcon (No Measure)
EMOM x 24 MINUTES
Min 1 – 250/200m Row
Min 2 – :50 Ring Dip or Bench Dip
Min 3 – :50 Burpee Box Climb Over (30/24)*
*Both feet need to come to the top of the box before getting to the opposite side
(No Measure)
Competition
Metcon (AMRAP – Rounds and Reps)
24 Min AMRAP:
100 DUs
50 RKBS 70/53
25 Goblet Squats 70/53
400m Run
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
25ft High Knees
25ft Butt Kickers
10 Scap Pull-Ups
10 Scap Push-Ups
3 Wall Walks or 5 Inch Worms
Into…
1 ROUND
100m Run
3 Strict Pull-Up or 5 Ring Rows
:20 HS Hold or DB Overhead Hold
3 HSPU Negative or 5 Pike Push-Up
Workout
Wade (Time)
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
* pick one workout to do
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*With a Partner. Spilt reps how you want
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Upper Back
5:00 Foam Roll Quads
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
Row 1:00 (EZ)
Into…
AMRAP x 3 MINUTES
3 Inchworms
10 Groiners
10 Air Squats
Row 1:00 (Mod)
AMRAP x 3 MINUTES
3 Kang Squats
10 Elbow Punches
10 Jumping Air Squats
Row 1:00 (Hard)
Workout
Metcon (Time)
FOR TIME
35 Power Cleans (155/105)|(115/75)
40/30 Cal Row
25 Front Squats
30/25 Cal Row
15 Squat Cleans
20/15 Cal Row
-Hard Cap 17:00-
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR QUALITY
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
Row 1:00 (EZ)
Into…
AMRAP x 3 MINUTES
3 Inchworms
10 Groiners
10 Air Squats
Row 1:00 (Mod)
AMRAP x 3 MINUTES
3 Kang Squats
10 Elbow Punches
10 Jumping Air Squats
Row 1:00 (Hard)
Partner WOD
Metcon (Time)
FOR TIME
70 Power Cleans (155/105)|(115/75)
80/70 Cal Row
50 Front Squats
60/50 Cal Row
30 Squat Cleans
40/30 Cal Row
(Score is Time)
*Split barbell work however you want. Switch rower every 10 cals.