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)

3/13

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
5 GM's
4 Muscle Cleans
3 Power Cleans
2 Hang Power Cleans
1 Thruster

*Alow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean Lift Off
+
Power Clean
+
Hang Power Clean
*Establish a heavy

B. 16 min AMRAP:
400m Run
20 Chest-to-Bar's
20 Power Cleans
(135/95lbs)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Straight Legged SU's
3) Empty BB Skull Crushers
(from floor)
4) Flutter Kicks

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 BB/DB Thrusters
*add one rep to both mvnts each round

3/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
5 min AMRAP:
5 Cals (MC)
5 KB Kang Squats
5 KB Goblet Squats
:15 sec Hollow Hold

A. In a 24 min Window:
Establish a 1RM...
Back Squat

B. 10 min AMRAP:
25/18 Cals (MC)
10 Hang Squat Cleans
(115/75lbs)

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press
*split class into two groups/each group does 6 min Window at each

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps

3/11

TUESDAY

HXBXplus

Warm Up
Bike/Row x 2 min
Followed by...
Two Rounds of:
50ft OH Plate Carry
8 Plate Thrusters
8 HR Push-Ups

A. Four Sets of:
:20 sec Ring Support Hold
(arms locked out)
+
Max Reps of Strict Ring Dips

B. Eights Sets of:
2 min on/1 min off
40 DU's
10 DB Push Presses
(50/35lbs)
Max Reps of Wall Walks
-1 min rest between each-
*One score of Max Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) HR Push-Ups
3) Alt. DB Snatches (light)
4) BW Rev. Lunges
5) Inchworms

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) Lat. Burpees over Bar
3) Dball Over the Shoulder
4) DB Bent Over Row
5) Deadlifts
6) Medball Rot. Slams

3/10

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 10
KB Farmers Walk x 50ft

A. For Time:
50/40 Cal Row or Bike
40 Deadlifts (225/155lbs)
50/40 Cal Row or Bike

B. Four Sets of:
BB Hip Thrusts x 8
*:15 sec iso hold on last rep

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Inchworms
2) Plank to Pike
3) Superman Pulses
4) Cossack Squats

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) Hollow Pulses
3) KB/DB Rev. Lunges
4) SL V-Ups

B. "Tag"
In a 25 min Window:
100 Cals (MC)
80 Wall Balls
60 DB Front Squats
40 Single DB Step-Overs
20 Burpee Box Jumps

3/8

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) Cossack Squats
2) HR Push-Ups
3) Static Hang

A. 30 min AMRAP:
400m Run
immediately into...
Three Rounds of:
10 Alt. PIstols
[Scale = 20 Air Squats]
10 Push-Ups
5 Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
50m KB Farmers Walk
200m Run
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups

3/7

FRIDAY

HXBXplus

TBD
"CrossFit Open 25.2"

HXBX

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

A. In an 8 min Window:
3 x 12 (minimum):
DB Strict Press
BB Upright Rows

B. "King of the Hill"
In a 16 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls

C. "Pipeline"
5 min WIndow