3/18

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
3 Wall Walks
6 Alt. DB Snatches (light)
3 Wall Walks
6 Box Jump Overs

A. Row x 5 min
@ 80-85%

B. Three Rounds for Time:
12 Alt. DB Snatches (50/35lbs)
9 DB Front Squats (50/35lbs)
6 Inchworms
:30 sec of Plate Hops
250m Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 15 min Window:
4 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of (Buy-In):
15 Push-Ups
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals

3/17

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Air Squats
3) Plank to Pike

A. Four Sets of:
Barbell Hip Thrusts x 6
Rev. Grip Bent Over Row x 6

B. For Time:
400m Run
21 Deadlifts (205/145lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 8
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's

3/16

WEDNESDAY

HXBXplusWarm Up

A. In a 10 min Window:
Five Sets of:
Bench Press x 6
Followed by...
Two Sets of:
Bench Press x Max Reps
@ 90% of heaviest set of 6

B. Three Sets for Max Reps:
:90 on/:30 off
1) Burpee Box Jumps
2) Strict HSPU's
3) Toes to Bar
*total of 9 intervals for one score of max reps

HXBX

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

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 25 min Window:
6 Pull-Ups
8 Cal Bike
10 Dballs over Shoulder
12 Wall Balls
100m Run

3/15

TUESDAY

HXBXplus

Warm Up
EMOM x 9
;40 on/:20 off
1) Bike
2) Empty BB GM's
3) Burpee Jumping Pull-Ups

A. In a 15 min Window:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
*Includes warm up time

B. 12 min AMRAP:
3 Bar Muscle-Ups
12 Alt. DB Snatches (50/35lbs)
12 Single DB Step Overs
(50/35lbs-24"/20")
*Scaled- 6 Pull-Ups/can hold DB however they'd like for Step Overs

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
100 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
20 Box Jumps

3/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
3 Clusters
3 Lat. Burpees over Bar

*Allow 6 min to Warm Up Part A

A. Every 9 min, for 4 Sets:
80 DU's or 160 SU's
600m Run
12 Ground to OH (135/95lbs)

HXBX

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

A. In a 12 min Window:
Front Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Deadlifts
8 KB Swings

3/12

SATURDAY

HXBXplus

Warm Up
Warm Up
300/250m Row
Followed by...
Tabata x 10
1) Air Squats
2) Plank to Pike
3) Plank Shoulder Taps
4) HR Push-Ups
5) Hollow Hold

A. EMOM x 30
1) 300/250m Row
2) 20 Wall Balls (20/14lbs)
3) 20 DB Push Press
4) 15/12 Cal Bike
5) Rest

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) BW Lunges
2) HR Push-Ups
3) Inchworms

A. In a 35 min Window:
In teams of 2...
3500m Row Buy-In
directly into...
AMRAP:
6 DB Deadlifts
9 Box Jumps
6 Front Squats
9 Hang Power Cleans
6 Shoulder to OH
9 Wall Balls

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