3/11

FRIDAY

HXBXplus

Warm Up
COACHES CHOICE

A. "22.3"
RX
For Time:
21 Pull-Ups
42 DU's
21 Thrusters (95/65lbs)
18 Chest-to-Bar's
36 DU's
18 Thrusters (115/75lbs)
15 Bar Muscle Ups
30 DU's
15 Thrusters (135/85lbs)
*12 min TIME CAP
or
"22.3"
SCALED
21 Jumping Pull-Ups
42 SU's
21 Thrusters (65/45lbs)
18 Pull-Ups
36 SU's
18 Thrusters (85/55lbs)
15 Chest-to-Bars
30 SU's
15 Thrusters (105/65lbs)
https://games.crossfit.com/workouts/open/2022/3

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
[Farmers Hold]
2) KB Goblet Squats
3) Box Jumps

B. "Tag"
*King of the Hill style...
In a 20 min Window:
8 Cal Bike
9 Burpees to Plate
8 Cal Row
18 KB Swings
8 Cal Row
9 Plate G2O
8 Cal Row
18 Alt. DB Snatches
*Most time in the YZ

3/10

THURSDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Two Rounds of:
5 Wall Walks
5 Broad Jumps

*Allow 6 min to Set Up Part A

A. "Roxy #3"
For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
40/32 Cal Bike

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 15 min Window:
3 x 12
Bench Press
DB Floor Skull Crushers
Box Dips
directly into...
Three Rounds of:
:40 on/:20 off
Medball Tosses

B. "Level Up"
In a 8 min Window:
5 Burpee Box Jumps
5 DB Hang Clean & Jerks
(each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 8 min Window:
10 Cal Bike
10 Wall Balls
*add one rep to each mvnt every round

3/9

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded GM's

*Allow 6 min to Warm Up Part A

A. In a 10 min Window:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%

B. 12 Min AMRAP:
3 Strict HSPU's
6 Strict Pull-Ups
12 Alt. Pistols

HXBX

Warm Up
200m Run
Followed by...
2 min AMRAP:
5 Push-Ups
10 Air Squats

A. Every 2 min, for 6 Rounds:
8 Deadlifts
+
8 Lat. Burpees over Bar
*DL's should be unbroken. This is a sprint

B. "Tag"
In a 20 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 Push-Ups
5 Cals (MC)
15 Russian KB Swings

3/8

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Burpees
2) Static Hang
3) HR Push-Ups

A. Every 2 min, for 6 Sets:
Bench Press x 6-8
*Build over 6 sets

B. EMOM x 20
1) 15/12 Cal Bike
2) 10-12 Toes to bar
3) 12-15 Box Dips
4) 15-20 Push-Ups
5) Rest

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats


A. 3x10:
BB Curls
DB Rev. Fly's
Wide Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Flutter Kicks

B. "Capture the Flag"
In a 20 min Window:
Four Rounds of:
12 Box Jumps
24 Alt. DB Snatches
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner

3/7

MONDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Snatch x 1
*Start @ 60% and work to a heavy

B. 12 min AMRAP:
4 Wall Walks
12 Alt. DB Snatches

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a heavy 3-RM
Back Squat

B. "Tag"
In a 18 min Window:
8 burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run

3/5

SATURDAY

HXBXplus

Warm Up
Two Sets of:
5 DB Squat Jumps (light)
10 KB Swings
15 Goblet Squats
Followed by...
EMOM x 6
:40 on/:20 off
1) OH Plate Hold
2) Row
3) Inchworms

A. 15 min AMRAP:
In teams of 2...
15 Cal Row
12 Thrusters (95/65lbs)
9 Toes to Bar
-rest 5 min-
15 min AMRAP:
In teams of 2...
12 Cal Row
9 Burpees Over Row
6 Devil's Press (50/35lbs)
*You Go, I Go Fashion throughout each mvnt

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cal Row
8 KB Swings
8 Push-Ups
8 Cal Row
200m Run

3/4

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Barbell Goodmornings
2) Cobra
3) Plank to Pike

*Allow 8 mins to warmup Deadlift*

A. "22.2"
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Reps of:
Deadlifts (225/155lbs)
Bar Facing Burpees
*10 Minute Time Cap*

B. Open Gym

https://games.crossfit.com/workouts/open/2022

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. Three Sets of:
Deadlifts x 8
KB Rev. Lunges x 16
(8 each leg)
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Mountain Climbers
3) Hollow Hold/Rocks

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 KB Swings
30 KB Deadlifts
*Most time in Yellow Zone

3/3

THURSDAY

HXBXplus

Warm Up
Two Sets of:
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

A. Every :90 sec, for 3 Sets:
Hang Snatch x 1 @ 70+%
directly into...
Every :90 sec, for 3 Sets:
Hang Snatch x 1 @ 80+%
directly into...
Every :90 sec, for 3 Sets:
Snatch x 1 @ 90+%

B. Every 3 min, for 4 Sets:
20/15 Cal Bike
6 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Air Squats

A. 3 x 12
DB Strict Press
BB Curls
Banded Tricep Ext.

B. "Level Up"
In a 9 min Window:
5 Burpees
5 Wall Balls
*add one rep to both each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Burpee Box Jumps
*add one rep to both each round

3/2

WEDNESDAY

HXBXplus

Warm Up
EMOM x 3
:40 on/:20 off
1) Static Hang
2) Wall Climbs
3) Burpees to Bar
Followed by...
Row x 2 min
*Nasal breathing only

A. "Roxy #2"
Two Rounds for Time:
400m Run
400m Row
400m Run
20 KB Rev. Lunges (24/16kg)
[Farmers Hold]
400m Run
30 Wall Ball Shots (14/10lbs)
400m Run
400m Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges


A. In a 15 min:
Bench Press x 5 @41X1
*build as comfortable

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Front Squats
100m Run

3/1

TUESDAY

HXBXplus

Warm Up
Row x 3 min
*Every :30 sec, 5-7 stroke sprint
Followed by...
EMOM x 9
:40 on/:20 off
1) Box Jumps
2) Wall Walks
3) Banded GM's

A. Every 6 min, for 5 Sets:
500m Row
50 DU's or 100 SU's
12 Deadlifts (225/155lbs)
*Add up all 5 times for one final timed score

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
A. EMOM x 9
:35 on/:25 off
1) BB/DB Bent Over Row
2) Banded Pull-Aparts
3) Superman Hold
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 SA Hang Clean & Jerks
(8 each)
16 Alt. DB Snatches
24 Cals (MC)
*Most time in Yellow Zone

2/28

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Static Hang

A. Two Sets of:
Scap Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

B. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 4-5 min to warm up Back Squat

A. Four Sets of:
Back Squat x 8
Bulg. Split Squats x 12
(6 each leg)

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
200m Run

2/26

SATURDAY

HXBXplus

Warm Up
Tabata x 9
1) High Knees
2) Butt Kickers
3) Burpees

*Allow 6 min to Set Up for Part A

A. "The Running Dead"
For Time:
1600m Run
20 Deadlifts (225/155lbs)
20 Cal Bike
20 DB Box Step Overs (50/35lbs)
1600m Run
*40 min TIMECAP

HXBX

Warm Up
100m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2...
35 min AMRAP:
1000m Row
100 Box Jumps
100 Wall Balls
100 Air Squats
*break up reps, however you'd like

2/25

FRIDAY

HXBXplus

Warm Up
Row x 3 min
directly into...
EMOM x 6
:30 on/:30 off
1) Handstand Hold
2) Alt. DB Snatches (light)
3) Box Jump Overs

A. "22.1"
In a 15 min Window:
3 Wall Walks
12 Alt. DB Snatches (50/35lbs)
15 Box Jump Overs

B. Open Gym
(Work on weaknesses)

https://games.crossfit.com/workouts/open/2022

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 5
+
Push Press x 5
*complex
directly into...
2 x 12
DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 SA DB Clean & Jerks
(5 each arm)
5 Pull-Ups

2/24

THURSDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 (forward)
Bear Crawl x 20 (backward)
Suitcase Carry x 50 ft (each arm)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Shoulder Press x 2 @ 21X1
*Start at 65-70% of 1-RM

B. Two Rounds for Time:
25 Cal Bike
20 SA DB Push Press* (50/35lbs)
15 Toes to Bar
10 Burpees
*hold 2 DB's in front rack position, performing 10 on one arm before switching to 10 on the other arm.

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 5 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round

2/23

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
15 KB Swings (light)
directly into...
Tabata x 6
1) Frog Jumps
2) Static Hang
3) Inchworms

*Allow 6 min to Set Up for Part A

B. 30 min AMRAP:
500m Row
40 DU's or 80 SU's
100m Farmers Carry (24/16kg)
20 KB Swings (24/16kg)
10 Strict Pull-Ups

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Bent Over Row x 5
Strict Press x 5

Followed by...
2 Rounds
w/ an empty BB
x 5
Push Press x 5
Push Jerk x 5

A. Three Sets of:
Wide Grip Pull-Ups x 8
Bent Over Row x 10
KB Farmers Carry x 100m

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
*Most time spent in the Yellow Zone

2/22

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Clean Lift Off x 3
Power Clean x 3
Squat Clean x 3
Thruster x 3

A. Every 2 min, for 8 Sets:
2 Clean Lift Offs
+
Power Clean
*build to a heavy complex

B. Four Rounds for Time:
400m Run
6 Ground to OH (155/105lbs)
12 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
10 Thrusters
100m Run

2/21

MONDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
directly into...
Tabata x 4
1) Banded GM's
2) Squat Hold (bottom)

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%

B. EMOM x 3
For Max Reps...
:30 sec on/:30 off
1) Cal Row
2) DB Front Squats (50/35lbs)
3) Devils Press (50/35lbs)
-2 min rest-
EMOM x 15
1) Cal Row
2) DB Front Squats (50/35lbs)
3) Devil's Press (50/35lbs)
*use the # of reps completed in the 3 min EMOM

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
10m Run

2/19

SATURDAY

HXBXplus

Warm Up
Tabata x 20
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-ps
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

A. 30 min AMRAP:
In teams of 2...
40/32 Cal Bike
15 Box Dips
30 Russian KB Swings
60 DU's or 120 SU's
15 Box Dips
30 Russian KB Swings

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

2/18

FRIDAY

HXBXplus

Warm Up
Tabata x 8
1) Air Squats
2) Burpees
3) Frog Jumps
4) Hollow Hold

*Allow 6-8 min to Warm Up for Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 4 @ 70%
2) 3 @ 80%
3) 2 @ 85%
4) 1 @ 88%
5) 1 @ 92%
-rest 4 min-
EMOM x 4
Back Squat x 2
@ 80%

B. For Time:
40 Wall Balls (20/14lbs)
20 Burpee Box Jumps
(24"20")
30 Wall Balls
15 Burpee Box Jumps
20 Wall Balls
10 Burpee Box Jumps
*15 min TIME CAP

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

2/17

THURSDAY

HXBXplus

Warm Up
Row x 3 min
Followed by...
3 min AMRAP:
100m Run
10 Box Jumps

A. "Roxy #1"
For Time:
800m Run
800m Row
800m Run
40 Box Jumps (24"/20")
800m Run
40 Push-Ups
800m Run
800m Row
*This workout is designed to help get a feel for pacing and approach.

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 12 min Window:
Bench Press x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run