CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES*
400m Run
10 Inchworms w/ Push-Up
10 Alt. V-Ups
10 Up-Downs
10 Scap Pull-Ups
Easy, For Quality Pace!
Workout
Metcon (Time)
FOR TIME*
10 Jerks (155/105)|(115/75)
30 Burpees
20 Jerks
40 Toes to Bar
30 Jerks
50 Up-Down Over Bar
*Option for Push or Split Jerk.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
20 Jerks (155/105)|(115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar
*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.
(Score is Time)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Alt. DB Snatch (50/35)
5 Single DB OH Lunge (L)
5 Single DB OH Lunge (R)
10′ HS Walk*
*Each 5′ interval is 1 rep
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES*
400m Run
10 Inchworms w/ Push-Up
10 Alt. V-Ups
10 Up-Downs
10 Scap Pull-Ups
Easy, For Quality Pace!
Workout
Metcon (Time)
FOR TIME*
10 Jerks (155/105)|(115/75)
30 Burpees
20 Jerks
40 Toes to Bar
30 Jerks
50 Up-Down Over Bar
*Option for Push or Split Jerk.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
20 Jerks (155/105)|(115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar
*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.
(Score is Time)
C. STRENGTH / GYMNASTICS
Back Squat (8-6-4-2-4-6-8)
8-6-4-2-4-6-8*
Back Squat
*Wave loading. Second half of the wave should be heavier than the first. Set of 2 should be the heaviest of all the sets.
(Score is Weight)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Step-Ups
8 Ring Rows
8/8 Cossack Squats
2 ROUNDS
10 Box Jumps
10 Kip Swings
10 Slow Air Squats
Strength
Front Squat (4×5)
ON A 12:00 RUNNING CLOCK…
4×5
Front Squat*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
Workout
“CLEARANCE SALE” (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)|(75/55)
8 Pull-Ups
10 Box Jump Overs (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)
AMRAP x 8 MINUTES
100m Run
20 Single Unders*
5 Clean Grip Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches
Workout
“BOGO” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders
(Score is Rounds + Reps)
Optional Finisher
Metcon (Time)
FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row
(Score is Time)
CrossFit XD – NC COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 35 Unbroken DU then Max Cal Row
MIN 2 – 35 Unbroken DU then Max Ring MU
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Run
20 Single Unders*
5 Clean Grip Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches
Workout
“BOGO” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders
(Score is Rounds + Reps)
Optional Finisher
Metcon (Time)
FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row
(Score is Time)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Bike
10 Slam Ball Deadlift
10 Lunges
5 Push-ups
Post-Workout Strength
Metcon (Weight)
*Optional
3 SETS FOR MAX REPS
1:00 – Box Dips
1:00 – DB Pullover
1:00 – EZ Bike
(Score is Weight)
Workout
“CORNUCOPIA” (Time)
FOR TIME
50/40 Cal Bike
50 Slam Balls (30/20)|(20/10)
50 Walking Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Slam Balls (30/20)|(20/10)
50 Walking Lunges
50/40 Cal Bike
-Time Cap 26:00-
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike (Increase pace every :30 starting from EZ)
Into…
4 SETS
10 Scap Push-Ups
10 Push-Up to Down Dog
10 Wall Ball Front Squats
10 Wall Ball Push Press
Into…
1:00 Bike (Increase pace every :15 starting from EZ)
Workout
“TRYPTOPHAN” (Time)
7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike
*Weight Vest is optional.
(Score is Time)
The Gobbler (Time)
For Time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Pull-ups
Run 200m
100 Wall-Balls 20/14
Run 200m
100 Burpees
Run 200m
100 KB Swings 53/35
Run 200m
100 second plank hold
Run 200m
100 K2E
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 EZ Bike*
*Nasal Breathing Only
(No Measure)
CrossFit XD – NC COMPETE
CrossFit XD – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
20 Alt. Tuck-Ups
10 Air Squats
20 Quad Heel Taps
Strength
Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans (95/65)|(65/45)
Max Alt. V-Ups with the remaining time.
(Score is Reps)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Row
Into…
EMOM x 6 MINUTES
MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 – :50 Row (EZ → Mod → Hard)
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Max “Deadstop” Sumo Deadlifts (185/135)|(135/95)
MIN 2 – :45 Max Sit-Ups
MIN 3 – :45 Max Cal Row
(Score is Reps)