CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row*
Into…
2 Rounds
10 Elbow Punches
5 Strict Press
10 Good Mornings
20 Mountain Climbers
Into…
2 Rounds
5 Deadlifts
4 Muscle Cleans
5 BB Kang Squats
10 Lunges**
*Increase pace each minute
**BB optional on the second round
Workout
Metcon (Time)
FOR TIME:
2 Rounds
40/35 Cal Row
30 Back Rack Lunge (95/65|65/45)
30 Sit Ups
Immediately Into…
2 Rounds
20/17 Cal Row
20 Back Rack Lunge
20 Sit Ups
Cool Down
Warm-up (No Measure)
For Recovery
1 Min Pigeon (R)
1 Min Pigeon (L)
2 Min Saddle Pose
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00 CAP)
5 Inch Worms
5/5 Staggered Stance Good Morning
8/8 Split Squat
Following the Warm-Up, go into your teaching of the Deadlift.
Strength
Deadlift (1×6 / 1×6 / 1×6+)
DEADLIFT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Weight)
3 SETS FOR QUALITY
12/12 Staggered Stance DB Deadlift (Athlete Choice)
10/10 DB Bulgarian Split Squats
8/8 Slow Single Leg DB RDL
:30 Max Single DB Curls
-Rest as Needed b/t Sets-
(Score is Weight)
Competition
Metcon (Time)
For Time:
50 Hang Cleans 155/110
50 Push Press
*Anytime time you rest or drop the bar complete 50 DUs
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
6 Scap Pull-Ups
8 Squat Jumps
10 Alt. Step-Ups
12 Alt. Single Leg V-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
12 Box Jumps (24/20)
8 Toes to Bar
6 DB Box Step-Up (50/35)|(35/20)
-Rest 1:00-
AMRAP x 8 MINUTES
12 Box Jumps (24/20)
8 Toes to Bar
6 DB Box Step-Up (50/35)|(35/20)
*Start the second AMRAP where you left off in the first.
(Score is Rounds + Reps)
Partner WOD
Metcon (Time)
With a Partner:
140 Wall Balls
120 Pull Ups
100 Box Jumps 24/20
80 Bar Facing Burpees
60 Thrusters 95/65
break up reps as you want
Finisher
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 20 Russian Twists + Max Hollow Hold
Min 2 – 15 Superman Rocks
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row
:10 Top of Ring Row Hold
10 Ring Rows
:10 Top of Ring Dip Hold
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
Min 1 – :40 Muscle-Up Transition Practice*
Min 2 – :40 EZ Row
*Low rings or Jumping transitions
(No Measure)
Workout
Metcon (Time)
3 SETS FOR TIME
500m Row
10 Ring Muscle-Ups
250m Row
-Rest 2:00 b/t Sets-
(Score is Slowest Time)
Competition
Metcon (Time)
For Time:
5 Rounds
3 Power Cleans
5 Front Squats
8 Shoulder to OH
*135/95
155/105
185/125
205/135
225/155
**20 Min Time Cap
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
5 Up Downs
10 PVC Pass Thru
10 PVC OH Squats
Into…
AMRAP x 5 MINUTES
10 Clean Deadlifts
10 Mucles Cleans
10 Scap Pull ups
Workout
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Cool Down
Warm-up (No Measure)
FOR QUALITY
1:00 Samson Stretch (R)
1:00 Elbow to Instep (R)
1:00 Samson Stretch (L)
1:00 Elbow to Instep (L)
2:00 Child Pose
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Frog Jumps
10 Glute Bridges
2 ROUNDS
7 Jumping Squats
7 Up-Downs
7 BB Good Mornings
Following the Warm-Up, go into your teaching of the Back Squat.
Strength
Back Squat (Build to a 2RM Back Squat)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat*
*Testing week for start of strength cycle
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Up-Downs Over Bar
20 Back Squats (115/75)|(75/55)*
-Hard Cap 10:00-
(Score is Time)
*Back Squats from the ground
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
30 Jumping Jacks
20 Alt. Groiners
10 Box Step-Ups
5 Slow Barbell RDLs
Into…
200m Group Run
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 Box Jump Overs (24/20)
20 Deadlifts (225/155)|(155/105)
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
Buy-In
800m Run
into…
180 Box Jump Overs (24/20)
120 Deadlifts (225/155)|(155/105)
into…
Cash-Out
800m
*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Single Unders
10 Scap Pull-Ups
5 Single DB Front Squat
Following the warm-up, go into your teaching of the movements for the workout and skill.
Skill
Metcon (No Measure)
EVERY 2:00 x 6 SETS*
3 Strict Knees to Chest
3 Perfect Kip Swings
3 Toes to Bar
30 Smooth Double Unders
*Each set should last no longer than 1:30.
(No Measure)
Workout
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Metcon
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
400m Group Run
Into…
3 SETS (8:00 Cap)
10 Slow Single DB Sumo RDL
8 Single DB Front Squat
6 Push-Ups
4 Burpees
Workout
“ELM STREET” (Time)
2 SETS FOR TIME
10 Devil’s Press (50/35)|(35/20)
400m Run
31 DB Sumo Cleans
300m Run
31 DB Floor Press
200m Run
31 DB Front Squats
100m Run
10 Devil’s Press
-Rest 2:00 b/t Sets-
(Score is Total Time)
Cool Down
Warm-up (No Measure)
FOR QUALITY
400m Walk*
*Nasal Breathing Only
(No Measure)
Partner WOD
Metcon (Time)
With a partner:
1 mile run
150 DUs
50 Burpees
800 m run
150 DUs
50 Burpees
400 m run
150 DU
50 Burpees
200 m run
150 DU
50 Burpees
*run together
Break DUs and Burpees how you want
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Push-Up to Pike
10 Clean Grip Deadlifts
20 Plank Shoulder Taps
Skill
Metcon (No Measure)
4 SETS FOR QUALITY
:30 Scap Push-Ups
10/10 Single Leg Glute Bridge-Ups*
:30 Handstand Hold on Wall
*Weighted Glute Bridge-Up Is Optional
(No Measure)
Workout
Metcon (Time)
4 SETS
12 Hang Power Clean (75% of Body Weight)
15 Handstand Push-Ups
-Rest 1:00 b/t Sets-
(Score is Time)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl
*Bear Crawl must be done with hips above the shoulders.
(No Measure)