3/12

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Cal Row
15 Empty BB GM's
25 Single Unders

A. In a 16 min Window:
Five Sets of:
3 Deadlifts @ 65+%
+
3 Tall Box Jumps
*Includes Warm Up Time

B. For Max Distance:
15 min Max Meter Row
*200m Run at the top of every 5 min including beginning of workout

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) HR Push-Ups
3) Static Hang

A. In a 15 min Window:
10-9-8...1
BB Rev. Grip BOR
*10 SL V-Ups between each

B. "Level Up"
In a 16 min Window:
200m Run
10 Rot. Medball Slams
10 SA Hang C &J's
10 Ab-Mat Sit-Ups
*Add 2 reps to all three mvnts

3/11

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Cal Bike
10 Alt. Cossack Squats
10 Goblet Hold GM's
:15 sec Nose to Wall Hold

A. 9 min AMRAP:
3 Wall Walks
9 Toes to Bar
30 DU's
immediately into...
For Time:
50 Wall Balls (20/14lbs)
*13 minute mark TIME CAP
(4 min TIME CAP)

B. EMOM x 15
1) 12 SA DB Row (right)
2) 12 SA DB Row (left)
3) 15 Box Dips
4) 10 Ring Rows
5) Rest

HXBX

Warm Up
Group 1)
Bike x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
6 Rev. Lunges
9 Squat Jumps

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) Banded Goblet Squats
3) Banded Sumo DL
4) Bike
5) Plate G2O
6) Down Ups

3/10

TUESDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Two Sets of:
:30 sec of...
Wall Sit
Goblet Squats
Double FR KB Carry

A. In an 18 min Window:
Eight Sets of:
2 Front Squats @ 60+%
*Build based on quality and establish a heavy double

B. Every 4 min, for 3 Sets:
5 Clean & Jerks (95/65lbs)
10/7 Cal Bike
5 Clean & Jerks

HXBX

Warm Up
Tabata x 8
1) Plank Hold
2) Plank Shoulder Taps
3) Hollow Hold
4) Mountain Climbers

A. EMOM x 12
:35 on/:25 off
1) DB Flys
2) Hollow Rocks
3) Tempo Deficit PU's
*Slow as possible on descent
4) Knee Tucks
(on floor)

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 DB Floor Press
10 Leg Pulses
10 Box Dips
*Add 2 reps to all mvnts

3/9

MONDAY

HXBXplus

Warm Up
Three Sets of:
15 Banded Face Pulls
5 KB Windmills (each side)
20 Plank Shoulder Taps

A. In 15 min Window:
Three Sets of:
8 Strict Press @ 65-75%
Followed by...
One Set of:
10 Push Press @ heaviest set of SP
*Includes Warm Up Time

B. Every 3 min, for 5 Sets:
10 DB Floor Press (50/35lbs)
5 Bar Muscle-Ups
[Scale = 10 Pull-Ups]
5 Cal Row
Goal < 2:30

HXBX

Warm Up
Tabata x 10
1) BB Rom. DL
2) BB Front Squats
3) Banded Squats
4) Banded Monster Walk
5) Banded Hip Bridges

A. In a 16 min Window:
10-9-8...1
Back Squats
*5 Box Jumps between

B. "Tag"
In a 20 min Window:
10 Dball Step-Ups
5 Dball Box Jump Overs
10 Dballs over Shoulder
5 DB Devil's Press
10 Cals (MC)
5 DB Clusters

3/7

SATURDAY

HXBXplus

Warm Up
8 min AMRAP:
10 Cal Row or Bike
5 Burpees
10 Air Squats
5 Push-Ups
10 Alt. Rev. Lunges
5 Leg Pulses

A. For Time:
In teams of 2...
800m Run
(complete in 200m intervals)
60 Toes to Bar
50 Bar Facing Burpees
40 Shoulder to OH
(115/85lbs)
800m Run
40 Shoulder to OH
50 Bar Facing Burpees
60 Toes to Bar
800m Run
*35 min TIME CAP
[Re-test 09/20/25]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
1200m Run (Buy-In)
(200m Intervals)
800m Farmers Carry
(50m intervals)
80 Single DB Step-Ups
80 Cals (MC)
80 Down Ups

3/6

FRIDAY

HXBXplus

"CrossFit Open"

26.2

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) Hollow Pulses
3) BB GM's
4) Banded Monster Walk

B. "Point Break"
In a 16 min Window:
10 Single DB Rom. DL
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*:45 sec Plank Hold at the top of every 4 min

3/5

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
3 Windmills (each arm)
10 Goblet Hold Cossack Squats
10 Empty BB OH Squats

A. EMOM x 3
Muscle Snatch
+
Hang Power Snatch
+
Snatch Balance
*Keep it light
immedisately into...
Every :90 sec, 6 Sets of:
Squat Snatch
1-3) 1.1 @ 55-65%
4-6) 1 @ 65-75%

B. Three Sets of:
3 min on/1 min off
200m Run
Max Cal Row in remaining time
*One score of Max Cals

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Push Press x 5
*Build as comfortable

B. "Tag"
In a 20 min Window:
100 SU's
80 BW Step-Ups
60 Ab-Mat Sit-Ups
40 Pull-Ups
20 Push-Ups
*Split reps however you like

3/4

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
15 Banded Lat Pull Downs
20 Alt. Plank Shoulder Taps
10 Scap Pull-Ups

A. EMOM x 15
1) 10-12 Pull-Ups
2) 12-15 Ring Rows
3) :30 sec Nose to Wall HS Hold
4) 10-12 Dips
5) Rest

B. EMOM x 12
1) 15/12 Cal Row
2) 12-16 Alt. DB Hang C & J's
(50/35lbs)
3) 200ft Shuttle Run
(25ft increments)
4) 50ft DB Front Rack Lunges
(50/35lbs)
immediately into...
One Round for Time:
15/12 Cal Row
16 Alt. DB Hang C & J's
(50/35lbs)
200ft Shuttle Run
(25ft increments)
50ft DB Front Rack Lunges
(50/35lbs)
*6 min TIME CAP

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges
6) Plank Hold

A. In a 6 min Window:
Tempo Deadlift x 5
@ 4 up/4 down
immediately into...
In a 6 min Window:
Deadlift x 5
(no tempo)

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*Add two reps to both mvnts every round

C. "Pipeline"

3/3

TUESDAY

HXBXplus

Warm Up
Three Sets of:
:30 sec Wall Sit
:30 sec of Banded GM's
:15 sec of Jumping Air Squats

A. In an 18 min Window:
Three Sets of:
10 Back Squats @ 60+%
*Includes Warm Up Time

B. 12 min AMRAP:
15 Wall Balls (20/14lbs)
10 Toes to Bar
5 Deadlifts (185/125lbs)
Goal < 5+ Rounds

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(up on hands)
2) HR Push-Ups
3) Plank to Pikes

A. In a 12 min Window:
10-9-8...1
DB Floor Press
*5 Banded Tricep Ext. between
immediately into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 DB Deadlifts
8 DB Push Press
10 DB Power Cleans
12 Wall Balls
200m Run

3/2

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Push Press
3) Power Jerk

*Allow 6-7 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
3 Power Jerks @ 70+%
immediately into...
Every 2 min, for 3 Sets:
12 Power Jerks @ 45-50%

B. 16 min AMRAP:
5 Wall Walks
200m Run
15 Box Dips
200m Run
75 DU's
200m Run

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Burpees
7 Air Squats

A. In a 15 min Window:
5-4-3-2-1
Front Squats
*Build as comfortable
immediately into...
5-4-3-2-1
Back Squats
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Alt. DB Snatches
12 Goblet Squats
14 SA Squat Cleans
16 Cals (MC)

2/28

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Med ball Thrusters
2) Single DB Rom. DL
3) HR Push-Ups

A. 12 min AMRAP:
In teams of 2...
2000m Row
Max Wall Balls in remaining time
(20/14lbs)
-2 min rest-
12min AMRAP:
1600m Run
(split in 200m intervals)
Max Alt. DB Snatches in remaining time
(50/35lbs)
-2 min rest-
12 min AMRAP:
150 Cal Bike
Max Push-Ups in remaining time

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Hollow Hold
2) Inchworms
3) Cossack Squats

A. "Tag"
In a 35 minute Window:
90 Cals (MC)
80 KB Sumo DL
70 Air Squats
60 DB Floor Press
50 Box Jumps
40 KB Rev. Lunges
(Goblet Hold)
30 KB Russian Swings
20 Burpees to Bar
100m Run

2/27

FRIDAY

HXBXplus

“CrossFit Open “

26.1

TBD

HXBX

Warm Up
Tabata x 8
1) DB Rom. DL
2) DB Goblet Squat
3) DB Kang Squat
4) Hollow Hold

A. In a 15 min Window:
10-9-8...1
Back Squats
*5 Squat Jumps between

B. "Level Up"
In an 8 min Window:
200m Run
5 DB Burpee Deadlifts
*Add one rep to Burpee DL each round
-3 min rest-
In an 8 min Window:
8 Cal Bike
8 Goblet Squats
*Add two reps to both mvnts each round

2/26

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Empty BB GM's
3) Down Ups

A. Every 4 min, for 3 Sets:
10/7 Cal Bike or SkiErg
10 Clean & Jerks (95/65lbs)
10/7 Cal Bike or SkiErg
Goal < 2 min

B. Three Sets of:
10 Banded Face Pulls
10 DB Lat. Raises
:45 sec Plank Hold
immediately into...
Three Sets of:
10 Snatch Grip Upright Rows
10 DB Rev. Flys
:30 sec Heavy KB Farmers Hold

HXBX

Warm Up
In a 4 min Window:
Medball Activation
Medball Thrusters
Burpee Broad Jumps

A. In a 15 min Window:
10-9-8...1
Close Grip Bench Press
*5 Skull Crushers between

B. "Tag"
In a 20 min Window:
200m Run
100 SU's
80 Wall Balls
60 Ab-Mat Sit-Ups
40 Box Jump Overs
20 Push-Ups

2/25

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
10/7 Cal Row
5 Inchworms
5 Divebomber PU's
10 Banded Pull-Aparts

A. In a 12 min Window:
Three Sets of:
10 Strict Press
@ 60-70%
*Includes Warm Up Time

B. EMOM x 12
1) 6 DB Thrusters (50/35lbs)
+
6 Pull-Ups
2) 9 Burpee Box Jump Overs
(24"/20")
3) 3 Wall Walks
immediately into...
Two Rounds for Time:
6 DB Thrusters (50/35lbs)
6 Pull-Ups
9 Burpee Box Jump Overs
3 Wall Walks
*8 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) High Knees
2) Butt Kickers
3) Frog Jumps

A. EMOM x 12
:35 on/:25 off
1) Russian Step-Ups
(left)
2) Banded GM's
3) Russian Step-Ups
(right)
4) Banded Prone Leg Curl

B. "Point Break"
In a 16 min Window:
8 Burpees to Plate
12 Goblet Hold Squats
16 Alt. DB Snatches
*200m Run at the top of every 4 min

2/24

TUESDAY

HXBXplus

Warm Up
Two Sets of:
25ft Monster Walk
(forward & backward)
10 SL Hip Bridges
100ft KB Front Rack Carry

In a 16 min Window:
1A. Six Sets of:
3 Front Squats
@ 60+%
*Build based on quality
immediately into...
One Set of:
2A. 4-6 Front Squats
@ 70-75%
*Includes Warm Up Time

B. 20 min AMRAP:
200m Run
100ft BW Walking Lunges
10/7 Cal Bike
25 Air Squats

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Med ball Thrusters
2) Burpees
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) KB SA Pendlay Rows
2) SL V-Ups
3) DB Rev. Flys
4) Bicycles

B. "King of the Hill"
In an 18 min Window:
5 Turkish Get-Ups
(each arm)
10 SA KB Hang Snatch
(each arm)
20 Cals (MC)
40 DU's or 80 SU's

2/23

MONDAYHXBXplus

Warm Up
3 min Row
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Muscle Snatch
3) OH Squat

A. EMOM x 3
Muscle Snatch
+
Hang Power Snatch
+
Snatch Balance
*Keep it light
Followed by...
Every :90 sec for 6 Sets:
Squat Snatch
1-3) 1.1 @ 50-60%
4-6) 1 @ 60-70%

B. "Open 15.1"
9 min AMRAP:
15 Toes to Bar
10 Deadlifts (115/75lbs)
5 Snatches

HXBX

Warm Up
In a 5 min Window:
Couch Stretch
DB/KB Rom DL
Hollow Pulses
Superman Pulses

A. In a 15 min Window:
10-9-8...1
Deficit Deadlifts
*5 Dballs over the Shoulder between each

B. "King of the Hill"
In a 16 min Window:
100m Run
10 Wall Balls
15 Med Ball Step-Overs
20 Med ball Thrusters

2/21

SATURDAY

HXBXplus

Warm Up
Partner 1)
3 min Bike
Partner 2)
3 min AMRAP:
3 Inchworms
6 Cat Cows
12 Deadbugs

A. Four Sets of:
2 min AMRAP:
10/7 Cal Bike
15 Push-Ups
Max Devil's Press
(50/35lbs)
at the 16:00 min mark...
Four Sets of:
2 min AMRAP:
10/7 Cal Bike
20 Air Squats
Max Devil's Press
(50/35lbs)
*Partner 1 completes 2 min AMRAP, then Partner 2 completes 2 min AMRAP. Back and forth for 4 Rounds each for both.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Hollow Rocks
3) Superman Hold

A. "Tag"
In a 30 min Window:
200m Run
10 DB Burpee DL's
10 Double DB Step-Ups
10 Cals (MC)
10 Box Jump Overs
10 Rot. Medball Slams
10 (Cals)

2/20

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
20 Plank Shoulder Taps
15 Banded Face Pulls
10 Alt. Cossack Squats
10/7 Cal Row

A. For Time:
10-8-6-4-2 of...
Strict Pull-Ups
20-16-12-8-4
Alt. Pistol Squats
*10 min TIME CAP

B. In a 6 min Window:
800m Run
Max Meter Row in remaining time
*Score is max meters on row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Tempo Air Squat
@ 3131
3) Goblet Hold GM

A. In a 16 min Window:
10-9-8...1
Deadlifts
*:20 sec wall sit between sets

B. "Point Break"
In a 16 min Window:
4 Wall Walks
8 Wall Balls
12 Cals (MC)
16 Squat Jumps
20 Plank Shoulder Taps
*200m Run at the top of every 4 min

2/19

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Russian KB Swings
10 Goblet Squats
10 Down Ups

A. In a 15 min Window:
Three Sets of:
12 Back Squats @ 55+%
*Includes Warm Up Time

B. For Time:
200m Run
5 Squat Cleans (135/95lbs)
200m Run
4 Squat Cleans (165/115lbs)
200m Run
3 Squat Cleans (195/135lbs)
200m Run
4 Squat Cleans (165/115lbs)
200m Run
5 Squat Cleans (135/95lbs)
Goal < 9 min
*12 TIme CAP
[includes time to change weights]

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 19min Window:
BB Bent Over Row x 3
*2 sec pause at top
+
BB Bent Over Row x 3
(no pause)
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In an 18 min Window:
200m Run
5 DB/BB Clean & Jerk's
10 DB/BB Thrusters
15 Russian KB Swings

2/18

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
50ft of...(each arm)
Bottoms Up KB Carry
Single Arm OH Carry
Followed by...
Two Sets of:
w/ an empty BB...
Tall Jerks x 5
Jerk Balance x 5

A. Every 2 min, for 6 Sets:
Split Jerks
1-2) 3 @ 55-65%
3-4) 2 @ 65-70%
5-6) 1 @ 70-75%
*Pause 2 sec in dip & receiving position

B. 18 min AMRAP:
9 DB Shoulder to OH
(50/35lbs)
12 DB Box Step-Overs
(50/35lbs; 24"/20")
15 Toes to Bar

HXBX

Warm Up
Four minutes of:
Foam Roller
SL Hip Bridges
DB Rom. DL
Superman Pulses

A. In a 10 min Window:
Tempo Back Squat x 3
@ 32X1
+
Back Squat x 3
(no tempo)

B. "Partner Frenzy"
2:15 on/:45 off
1) Bike

2) AMRAP:
6 Box Jumps
8 DB Squat Cleans
10 Down Ups