4/5
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Bent Over Row
3) OH Squat
A. For Time:
400m Run
21 Deadlifts (205/155lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run
B. Three Sets of:
Hip Thrusts x 8
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Step-Ups
3) HR Push-Ups
A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jump Overs
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run
4/4
FRIDAY
HXBXplus
Warm Up
Two Rounds of:
10 Cals (MC)
20 BW Walking Lunges
10 Empty BB Back Squat
20 KB Swings (light)
*Allow 10 minutes to Warm Up/Set Up Part A
A. "Ten-Minute Capacity Test"
For Max Reps:
4 min Max Cal Row
-rest 1 min-
3 min Max Pull-Ups
-rest 1 min-
2 min Max Back Squat
(75% of bodyweight)
*BB can be taken from rack
-rest 1 min-
1 min Max Shoulder to OH
(135/95lbs)
*BB can be taken from rack
*One score of max Reps
B. Three Sets of:
KB Cossack Squat x 8
(each leg; goblet hold)
Hanging Strict Leg Raises x 10
HXBX
Warm Up
Tabata x 10
1) Burpees
2) DB Rom. DL
3) Hollow Hold
4) Superman Hold
5) Plank to Pike
A. In a 10 min Window:
Deadlift x 6
@ 4 sec down & up
B. "Level Up"
In an 18 min Window:
10 Cals (MC)
10 Russian KB Swings
10 Box Jumps
*Add two reps to all mvnts each round
4/3
THURSDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Thruster x 3
*Allow 6 min to Warm Up Part A
A. Every 2 min, for 8 Sets:
Clean x 1.1
*rest 10 seconds between singles/build to heavy
B. Ten Rounds for Time:
3 Power Cleans (165/115lbs)
3 Bar Facing Burpees
*Time Cap 14 minutes
HXBX
Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups
A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) SL V-Ups
3) Box Dips
4) Medball Partner Tosses
B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
12 Alt. DB Snatches
8 Cals (MC)
4/2
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Strict Press
(light)
2) Cossack Squats
3) Plate Jumps
(focus is speed)
*Allow 6-8 min to Warm Up Part A
A. Five Sets of:
Push Press x 5
*start at 60% of 1RM and build from there
B. Three Rounds of:
Against a 5 min clock...
15 Cal Row
20 Wall Balls (20/14lbs)
50 DU's
*Record al three times
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. In a 12 min Window:
Back Squat x 8
Bulg. Split Squats x 8
(each leg)
*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
6 DB Clusters
*add two cluster each round
4/1
TUESDAY
HXBXplus
Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Pull-Aparts
2) Kip Swing Practice
3) OH Plate Walk
A. Every :90 sec, for 4 Sets:
(8 intervals)
1) Burpee Pull-Ups x 8-10
2) Handstand Hold x :45 sec
B. For Time:
15 G2O (135/95lbs)
30 Toes to Bar
12 G2O
24 Toes to Bar
9 G2O
18 Toes to Bar
HXBX
Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)
A. EMOM x 12
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Leg Pulses
3) Renegade Rows
4) Hollow Pulses
B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Lat. Burpees over Row
*add one rep to both
-3 min rest-
In a 9 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)
*add 2 reps to Rev. Lunges
3/31
MONDAY
HXBXplus
Warm Up
250m Row @ easy
150m Row @ medium
100m Row @ fast
Followed by...
Tabata x 6
1) Lat. Burpees over Row
2) HR Push-Ups
3) Hollow Hold
A. 30 min AMRAP:
10 Renegade Rows
(50/35lbs)
15 Box Jumps (24"/20")
20 SA DB Thrusters
(10 each; 50/35lbs)
25 Ab-Mat Sit-Ups
HXBX
Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Alt. Snatches (light)
A. EMOM x 9
:40 on/:20 off
1) BB Front Squats
(light)
2) BB Hip Thrusts
3) DB Clusters
B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off
1) Row
2) AMRAP:
12 KB Swings
12 Wall Balls
3/29
SATURDAY
HXBXplus
Warm Up
100ft KB Farmers Carry
Followed by...
4 min AMRAP:
4 Inchworms
8 Banded GM's
12 Hollow Rocks
16 Air Squats
A. For Time:
In teams of 2...
150 Front Squats
(135/95lbs)
125 Toes to Bar
100 Strict HSPU's
HXBX
Warm Up
200m Run
Followed by...
Tabata x 12
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Hollow Rocks
5) Superman Hold
6) Air Squats
B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cals in remaining time
3/28
FRIDAY
HXBXplus
Warm Up
Two Rounds of:
w/ an empty BB...
100m Row
5 GM's
5 Front Squats
5 Back Squats
5 Kang Squats
*Allow 6-7 min to Warm Up Part A
A. Every 2 min, for 6 Sets:
Hang Squat Clean
+
Squat Clean
*Open around 60% and build from there
B. Four Rounds for Time:
300m Row
16 Alt. DB Snatches
(50/35lbs)
10 Burpees
*18 min TIME CAP
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) KB Swings (light)
2) Burpees
3) Plank Shoulder Taps
A. EMOM x 12
:35 on/:25 off
1) Strict Press
2) Jumping Lunges
3) Plate Thrusters
4) Cossack Squats
B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
10 Lat. Burpees over Bar
12 Push-Ups
100m Run
3/27
THURSDAY
HXBXplus
Warm Up
100 Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Squat Clean
3) Thruster
A. EMOM x 20
1) Bulg. Split Squat x 8
(left leg)
2) Bulg. Split Squat x 8
(right leg)
3) BB Bent Over Row x 8
4) Ab-Mat Sit-Ups x 15-20
B. 8 min AMRAP:
12 Box Jumps
(24"/20")
6 Power Cleans
(155/105lbs)
HXBX
Warm Up
Tabata x 8
1) Burpee Broad Jump
2) Dead Bugs
3) BW Rev. Lunges
4) Superman Hold
A. EMOM x 12
:35 on/:25 off
1) KB Sumo DL
2) Flutter Kicks
3) KB/DB Rev. Lunges
4) Hollow Rocks
B. "King of the Hill"
In an 18 min Window:
12 Cals (MC)
16 Box Jumps
20 Wall Balls
3/26
WEDNESDAY
HXBXplus
Warm Up
Tabata x 12
1) Burpees
2) Static Hang
3) Plank to Pike
4) HR Push-Ups
5) Hollow Hold
6) Superman Hold
A. Four Sets of:
BB Push Press x 10
*Build to a heavy
B. Four Rounds of:
Against a 4 min clock...
6 Burpee Pull-Ups
12 DB Shoulder to OH
(50/35lbs)
16 Alt. Cossack Squats
(KB Goblet Hold;24/16kg)
*Record all 4 times
HXBX
Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) Burpees
A. In a 10 min Window:
Bench Press x 6
*Build to a heavy
B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Single DB Step-Overs
48 Alt. DB Snatches
48 DB Goblet Squats
3/25
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Rounds of:
4 Pull-Ups
4 Burpees
15 DU's
4 KB Swings
4 Box Jumps
A. For Time:
48 Pull-Ups
48 DB Floor Press (50/35lbs)
96 DU's
36 KB Swings (24/16kg)
36 DB Floor Press
96 DU's
24 Box Jump Overs
(24"/20")
24 DB Floor Press
96 DU's
*30 min TIME CAP
HXBX
Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Plank Hold
(up on hands)
A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
2) Ab-Mat Sit-Ups
3) BB Curls
4) Hollow Pulses
B. "Level Up"
In an 8 min Window:
8 Cal Row
8 DB Devil Presses
*Add one rep to both mvnts
-3 min rest-
In an 8 min Window:
200m Run
10 DB Clean to OH
*Add two reps to C&OH
3/24
MONDAY
HXBXplus
Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Burpee Pull-Ups
10 Air Squats
:15 sec Plank Hold
A. EMOM x 12
:30 on/:30 off
1) Strict Pull-Ups
2) Hollow Hold
3) Ring Dips
4) Handstand Walk
B. "Squat Attack"
Two Sets for Max Reps:
Against a 6 min clock...
1000m Row
Max Back Squats in remaining time
*75% of bodyweight/BB taken from Ground
-rest 4 min between-
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats
A. Every :90 sec, for 7 Sets:
Back Squat x 5
*build as you feel comfortable
B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run
3/22
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 9
1) Plate Thrusters (light)
2) Burpee Broad Jump
3) Static Hang
A. Every 2 min, for 4 Sets:
(16 intervals)
1) 200m Run
2) 30 Wall Balls (20/14lbs)
3) 20/16 Cal Bike
4) 20 Pull-Ups
HXBX
Warm Up
100m Run
Followed by...
Two Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks/Hold x :20 sec
A. "Tag"
In teams of 2...
35 min AMRAP:
3000m Row (Buy-In)
direclty into...
AMRAP:
60 Box Jump Overs
60 Dballs Over Shoulder
60 DB Squat Cleans
*break up reps, however you'd like
3/21
FRIDAY
HXBXplus
Warm Up
100ft KB Farmers Carry
Followed by...
One Round of:
Wall Walks x 5
HR Push-Ups x 10
*Allow 7 min to Warm Up Part A
A. Every :90 sec, for 6 Sets:
Bench Press x 3
@ 70% of 1RM
*1 sec pause at bottom
B. Four Rounds for Time:
30 DU's
10 DB Push Press
(50/35lbs)
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra
A. In a 15 min Window:
10-9-8...1
Deadlifts
*5 Banded Sissy Squats between each set
B. "Level Up"
In a 8 min Window:
8 Cal Bike
8 Deadlifts
*add two reps to both mvnts each round
-3 min rest-
In a 8 min Window:
100m Run
8 KB Swings
*add two reps to swings each round
3/20
THURSDAY
HXBXplus
Warm Up
Two Rounds of:
10 Russian Step-Ups
(each leg)
10 Air Squats
10 Samson Lunges
*Allow 6 min to Warm Up Part A
A. Every 2 min, for 8 Sets:
Hang Squat Clean
+
Squat Clean
*Start around 50% and build to a heavy
B. For Time:
15 Power Cleans
(155/105lbs)
30 Push-Ups
10 Power Cleans
20 Push-Ups
5 Power Cleans
10 Push-Ups
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Cobra
A. In a 15 min Window:
10-9-8...1
Strict Press
*10 SL V-Ups between each set
B. "Tag"
In a 20 min Window:
10 SA DB Hang C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row
3/19
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
25 Banded GM's
20 Banded Squats
15 Burpees
10 Squat Jumps
5 Inchworms
A. For Time:
In teams of 2...
(Three Rounds Each)
50 Wall Balls (20/14lbs)
*Partner 1 completes 50, then Partner 2 completes 50, repeat for two more rounds each
B. Four Sets of:
Bulg. Split Squats x 8
(each leg; farmers hold)
SA DB Bent Over Row x 8
(each arm)
HXBX
Warm Up
Tabata x 8
1) Burpees
2) BW Rev. Lunges
3) Plank Hold
4) Air Squats
A. EMOM x 9
:35 on/:25 off
1) Curtsy Lunges
2) Kang Squats
3) Plank Walks/Hold
B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 Single DB Step-Overs
8 Box Jumps
*Add 1 rep to each mvnt every round
3/18
TUESDAY
HXBXplus
Warm Up
100m Run
Two Sets of:
w/ a pair of DB's
10 Walking Lunges
(Farmers Hold)
10 Front Squats
10 Death March
A. In a 20 min Window:
Four Sets of:
Deadlift x 1
@ 90%
*Includes Warm Up Time
B. Every 4 min, 3 Sets:
25/18 Cals
20 KB Walking Lunges
(Farmers Carry; 24/16kg)
*Record all 3 times
HXBX
Warm Up
Tabata x 9
1) KB Windmills (left)
2) KB Windmills (right)
3) PVC Pass Throughs
A. In a 15 min Window:
10-9-8...1
Bent Over Row
*:15 sec Hollow Hold between each set
B. "Point Break"
In an 16 min Window:
5 Lat. Burpees over Bar
10 BB/DB Power Cleans
20 Russian KB Swings
*100m Run at the top of every 4 min
3/17
MONDAY
HXBXplus
Warm Up
EMOM x 9
:35 on/:25 off
1) Banded Face Pulls
2) Empty BB Clusters
3) DB Devil Press (light)
A. Six Sets of:
Ring Dips
1) Max Reps
2) 40% of Max Reps
3) 50% of Max Reps
4) 60% of Max Reps
5) 50% of Max Reps
6) 40% of Max Reps
B. 12 min AMRAP:
1000m Row (Buy-In)
directly into...
AMRAP:
5 DB Devils Press (50/35lbs)
10 DB Thrusters
15 DB Push Presses
*Row is not scored and only done once as the Buy-In
[re-test from 05/19/23]
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Hold
2) Plank to Pike
3) Air Squats
A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB/BB Floor Hip Thrusts between each set
B. "Tag"
In a 20 min Window:
12 Cals (MC)
8 Ground to OH (light)
12 Wall Balls
8 Push-Ups
12 Jumping Lunges
(6 each leg)
3/15
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Six Rounds of:
:30 on/:20 off
1) Burpee Broad Jump
2) HS Hold
3) Bear Crawl
A. Every 7 min, for 5 Sets:
20/15 Cals (MC)
400m Run
10 Strict HSPU
[scale = 20 Seated DB Press}
*Record all 5 times
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Jumping Jacks
B. "Tag"
In teams of two...
You Go, I Go Fashion
In a 35 min Window:
40 Cals (MC)
40 Devil's Press
40 KB Goblet Squats
40 KB Swings
40 Single DB Step-Ups
40 Wall Balls
200m Run (together)
3/14
FRIDAY
HXBXplus
CrossFit Open
"25.3"
TBD
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Empty BB GM's
2) Glute Bridges
3) Plank to Pike
A. In a 10 min Window:
3 x 10 (minimum):
Deadlifts
Banded Sissy Squats
B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)