CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
(Score is Time)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings
Following the warm-up, review the Double Unders and Sumo Deadlifts
Extended Warm-up
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold
(Score is Reps)
Competition
Metcon (Time)
“Atalantaish”
For Time:
1 Mile Run
25 HSPU
65 Pistols
100 Pull Ups
1 Mile Run
W/ Vest 20/14
*40 Min Time Cap
*If you choose to perfrom thsi work out do not do the other EMOMS.
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OHS
Into…
2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OHS
3 Cal Row
*Hang Power Snatch Reps Increase by 1, OHS by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row (Increasing Effort top of each minute)
Into…
AMRAP x 5 MINUTES
10 Air Squats
5 Tuck Jumps
10 Empty Barbell Strict Press
5 Burpee Broad Jumps
Workout
Metcon (Time)
FOR TIME
25/20 Cal Row
30 Box Jumps (24/20)
25/20 Cal Row
40 Thrusters (75/55)|(65/45)
30 Box Jumps
25/20 Cal Row
50 Lateral Burpee Over Bar
40 Thrusters
30 Box Jumps
25/20 Cal Row
(Score is Time)
Metcon (No Measure)
3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists (35/25)
-Rest At Least 1:00 b/t Sets-
(No Measure)
Optional Finisher
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Bike (EZ)
Into…
AMRAP x 3 MINUTES
6/6 Single Leg Glute Bridges
6 Barbell RDLs
6 Alt. Step-Ups
Into…
1:00 Bike (MOD)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Bike
30 Deadlifts (225/185)|(185/135)
50 Box Step-Ups (24/20)
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Side Plank (R)
:30 Max Alt. V-Ups
1:00 Side Plank (L)
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps
Into…
AMRAP x 5 MINUTES
8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders
Strength
Back Squat (10-10-10)
50-60% of 1RM
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
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
3:00 Foam Roll Upper Back
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans
*Option to add DB after 2nd round
Workout
Metcon (Weight)
4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold
-1:00 Rest b/t Sets-
(Score is Weight)
Competition
Macho Man (AMRAP – Rounds)
EMOM to Failure
3 Power Cleans +
3 Front Squats +
3 Jerks
#205/145
*Complete 3 power cleans, 3 front squats, and 3 jerks in the same minute until failure or until you reach the 20th minute. You may not go beyond 20 min, but if you fail before that, your workout is over. Score is total completed rounds.
Finisher
Metcon (No Measure)
FOR QUALITY
21-15-9-15-21
Single DB Curls*
DB Glute Bridges**
*Hold both heads of a single DB, one head in each hand.
**DB rests across the hips.
(No Measure)
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ→ Mod→ Hard)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 4:00 RUNNING CLOCK…
400m Run
20 Alt DB Snatch 50/35
Max Single Arm OHS in Remaining Time (switch arms as needed)
-No Additional Rest b/t Sets-
(Score is Total Reps)
*score is OHS Reps
Post-Workout Strength
Split Jerk (5-5-5-5-5 )
@75 % of 1 RM
Stay at the same weight
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Jumping Jacks
10 Scap Pull-Ups
5/5 Moose Antlers
5 Jump Squats
5 BB Front Squat (21X1)
Strength
Thruster (Build to a Heavy 3-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar must move continuously for all 3 reps
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Competition
Metcon (Time)
For time:
50 Wall Balls 20/4
10 Pull ups
30 Wall balls
15 Pull ups
10 Wall balls
20 Pull Ups
*10 Min Time Cap
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 row EZ
1:00 Squat Hold + Alternating Thoracic Rotations
Into…
3 ROUNDS
10 Push-Up to Pike
20 Jumping Jacks
Into…
1:00 Moderate Bike
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 EZ Bike
MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press*
*Performed with either an Empty Bar or PVC.
(No Measure)
Workout
Metcon (Time)
FOR TIME
12 Hang Squat Snatch (75/55)|(65/45)
12 Lateral Burpee Over Bar
15/12 Cal Bike
15 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Bike
18 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Bike
(Score is Time)