3/29

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank Shoulder Taps
2) Rev. Snow Angels
3) HR Push-Ups
Followed by...
Two Sets of:
DB Floor Press x 12
DB Bent Over Row x 12

A. In a 16 min Window:
Bench Press
1) 5 @ 80-85%
2) 3 @ 85-90%
3) 2 @ 90%
4) 3 @ 85-90%
5) 8 @ 75-80%
6) 8 @ 75-80%
*Includes warm up time

B. Five Rounds for Time:
6 Hang Power Cleans (115/75lbs)
9 HSPU's
12 Push Presses (115/75lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. 3 x 10:
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
12 DB Devil's Press
24 KB Swings

3/28

MONDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5
(each arm)
KB Suitcase Carry x 30ft
(each arm)
Single KB Rom. DL x 10

*Allow 6 min to Warm Up for Part A

A. Three Sets of:
Deadlift x 8
@ 55-65% of 1-RM

B. "The Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 12 min Window:
Tempo Back Squat x 5
@41X1
*Build as comfortable

B. "Tag"
In a 20 min Window:
50 Air Squats
50 Box Jump Overs
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

3/26

SATURDAY

HXBXplus

Warm Up
Four Sets:
:20 on/:10 off
1) V-Ups
2) Cossack Squats
3) Plank Walks
4) Scap Pull-Ups
5) Jumping Squats

A. 30 min AMRAP:
400m Run
directly into:
Three Rounds of:
15 Wall Shots (20/14lbs)
10 Push Ups
5 Pull Ups
*after 3 rounds they start over going back to the 400m Run, then back to the 3 rounds every time. Members must complete all 15 WB/s before partner 2 goes and so on.

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

3/25

FRIDAY

HXBXplus

Warm Up
EMOM x 6:
:40 on/:20 off
1) Row
2) Banded GM's
3) Row
4) Hollow Rocks
5) Row
6) DB Rom. DL (light)

*Allow 5 min to Warm Up DL
A. Three Rounds for Time:
20 Cal Row
20 Deadlifts (185/125lbs)
12 Lat. Burpees over Bar
*18 min TIMECAP

B. Three Sets:
SL Deadlifts x 8 each @3011
Barbell Glute Bridges x 8
Side Plank x :45 sec each

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 Thrusters
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round

3/24

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 20 Steps
(forward & backward)
Suitcase DL x 5 (each arm)

*Allow 6 min to Set Up Part A

B. Every :90 sec, for 4 Sets:
:60 on/:30 off
1) DB Floor Press
2) Banded Tricep Ext.
3) DU's
4) Strict Pull-Ups
5) Bike
*20 intervals to make up 4 complete Sets (total of 30 minutes)

HXBX

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

A. In a 10 min Window:
3 x 12
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 Single DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
24 Cals (MC)

3/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Deadlifts
4 Power Cleans
3 Squat Cleans
2 Front Squats
1 Thruster

*Allow 4-5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
2 Power Cleans
+
2 Squat Cleans
+
2 Front Squats
*Find a heavy for the complex

B. Every 4 min, for 4 Sets:
15/12 Cal Bike
10 Bar Facing Burpees
5 Cleans (155/115lbs)

HXBX

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

A. In a 10 min Window:
4 x 12
DB Floor Press
DB Fly's (chest)
B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Push-Ups
8 KB Swings
10 Box Jumps

3/22

TUESDAY

HXBXplus

Warm Up
Three Sets of:
100m Run
Empty BB GM's x 10
Behind the neck Press x 10

*Allow 6 min to Set Up Part A

A. 30 min AMRAP:
50 DU's or 100 SU's
400m Run
30 Wall Balls (20/14lbs)
20 Push-Ups
10 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. In a 10 min Window:
4 x 12
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
6 Cal Row
6 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Dballs over Shoulder
(each side)
*add 2 reps each round

3/21

MONDAY

HXBXplus

Warm Up
Three Sets of:
250m Row
10 Air Squats

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 steps

B. For Time:
50 Cal Row
50 Box Jump Overs (24"/20")
50 KB Swings (24/16kg)
50 Single KB Box Step Overs
(24/16kg)
50 Cal Row

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 15 min Window:
Back Squat x 6
*build as comfortable

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Goblet Squats
*Break up reps however you'd like

3/19

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 9
:40 on/:20 off
1) Box Jumps
2) Wall Walks
3) KB Goblet Squat
+
KB Swing

A. 15 min Window:
800m Run (Buy-In)
directly into...
AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-5 min rest-
B. 15 min Window:
800m Run (Buy-In)
directly into...
AMRAP:
10 DB Squat Clean (50/35lbs)
10 Toes to Bar

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Plate G2O
3) Foam Roll Out

A. "Tag"
In a 30 min Window:
50 Burpee Box Jumps
50 KB Swings
50 Cal Row
50 Cal Bike
*Split up reps however you'd like

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