NO CLASSES
MONTEREY’s FITTEST COMPETITION
@ First City CrossFit
12/15
FRIDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Bike
3) Single DB Step-Ups
*Allow 5 min to Warm Up Parrt A
A. Three Sets for Max Reps:
(9 Intervals)
:2 min on/:1 min off
1) Cal Row
2) Cal Bike
3) Burpee Box Jump-Overs
(24"/20")
*One score of Max Reps
HXBX
Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5
A. In a 10 min Window:
3 x 12 (minimum):
Deficit Deadlifts
Curtsy Lunges
Banded Pull-Throughs
B. "EMOM Mania"
EMOM x 25
:40 on/:20 off
1) Row
2) KB Swings
3) Air Squats
4) Alt. DB Snatches
5) DB Rom. DL
12/14
THURSDAY
HXBXplus
Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
A. EMOM x 6
:40 on/:20 off
1) Couch Stretch
(left)
2) Couch Stretch
(right)
3) Baded GM's
B. "5k Time Trial"
5k Run or Row
HXBX
Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) AMRAP Style:
5 Plank to Pike
5 HR Push-Ups
A. In a 12 min Window:
3 x 10 (minimum):
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Superman Hold
B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*Add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 DB Clusters
*Add one rep to Clusters
12/13
WEDNESDAY
HXBXplus
Warm Up
Two Rounds for Time:
5 Burpees
10 Suitcase DL
(each arm)
50 ft SA Farmers Carry
(each arm)
*Allow 7 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 80%
5) 2 @ 90%
B. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH
HXBX
Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10
A. In a 12 min Window:
Four Sets (minimum) of:
SL Deadlifts x 8
(each leg)
BB Hip Thrusts x 12
B. "Tag"
In a 20 min Window:
6 Hang Squat Cleans
12 Cal Row
6 Burpees over Row
12 Deadlifts
12/12
TUESDAY
HXBXplus
Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Burpee Pull-Ups
3) Hollow Pulses
4) HS Hold
A. Every 4 min, for 8 Sets:
500m Row or 24 Cal Bike
10 Strict Pull-Ups
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Plank Hold
A. In an 8 min Window:
3 x 12 (minimum):
DB Floor Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Plank
B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 Single DB Hang C&J's
(10 each arm)
30 KB Swings
200m Run
12/11
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
3 min AMRAP:
3 Inchworms
6 Cossack Squats
9 Banded GM's
A. In a 20 min Window:
Tempo Front Squat
@ 32X1
1) 3 @ 70%
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 87.5%
6) 1 tempo
+
2 no tempo
@ 85%
*Includes Warm Up Time
B. For Time:
50 DB Box Step-Overs
(50/35lbs; 24"/20")
800m Run
HXBX
Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10
A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Rev. Lunges
2) KB Sumo DL's
3) Speed Skaters
B. "Tag"
In a 30 min Window:
150 Cal (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 Single KB Step-Ups
12/9
SATURDAY
HXBXplus
Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Sets of:
KB Rom. DL x 15
Air Squat x 20
KB Swing x 10
A. 30 min AMRAP:
In teams of 2...
[You Go, I Go]
400m Run
30 KB Swings (24/16kg)
20 Push Press
(135/95lbs)
*Alternating mvnts/Partner A performs run, Partner B performs Swings, Partner A performs PP, Partner B performs Run, etc.
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)
A. "Tag"
In a 35 min Window:
100 Cals (Buy-In)
Followed by...
AMRAP:
10 Dballs Over the Shoulder
10 Box Jumps
10 Wall Balls
10 Russian KB Swings
200m Run
*100 Cals split between Partners
12/8
FRIDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Rom. DL's
3) Thruster
A. In a 20 min Window:
Tempo Front Squat
@ 32X1
1) 3 @ 65%
2) 2 @ 70%
3) 2 @ 70%
4) 1 @ 80%
5) 1 @ 85%
6) 1 @ 85%+
B. Every 5 min, for 3 Sets:
30 Cal Row
30 Back Squats
(135/95lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike
A. In a 12 min Window:
Back Squat x 6
*build as comfortable
B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)
12/7
THURSDAY
HXBXplus
Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) KB Swings (light)
3) Jumping Pull-Ups
4) Inchworms
A. For Time:
80 DU's
40 Russian KB Swings
(32/24kg)
20 Box Dips
10 Bar Muscle-Ups
[scale= 20 Pull-Ups]
800m Run
10 Bar Muscle-Ups
20 Box Dips
4 Russian Swings
80 DU's
B. EMOM x 9
:35 on/:25 off
1) Side Plank (left)
2) Side Plank (right)
3) Hollow Pulses
HXBX
Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees
A. In an 8 min Window:
Three Sets (minimum):
Strict Press x 6
Banded Rotations x 8
(each side)
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Hollow Hold
3) SL V-Ups
B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Devils Press
*add one rep to both mvnts each round
12/6
WEDNESDAY
HXBXplus
Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 4
1) Plank Shoulder Taps
2) Squat Jumps
*Allow 4-5 min to Set Up/Warm Up Part A
A. Four Rounds for Time:
500m Row
400m Run
10 DB Box Step-Overs
(50/35lbs; 24"/20")
HXBX
Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)
A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Banded OH Tric. Ext
3) Deficit Push-Ups
B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off
1) Row
2) AMRAP:
9 Burpee Box Jumps
18 Wall Balls
12/5
TUESDAY
HXBXplus
Warm Up
100m Run
Followed by...
3 min AMRAP:
HR Push-Up x 5
Box Jump x 5
Air Squat x 5
A. "Remember Carter"
10 min AMRAP:
11 Pull-Ups
14 Box Jumps (24"/20")
19 Air Squats
100m Sprint
B. Four Sets of:
Bulg. Split Squats x 10
(each leg)
Bent Over KB Row x 10
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
A. In a 9 min Window:
Three Sets (minimum):
Pull-Ups x 8
BB Curls x 10
DB Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses
B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's
12/4
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 High Hang Snatch
2 Snatch Balance
*Allow 4 min to Warm Up Part A
A. Every :90 sec, for 8 Sets:
2 Snatch LIft-Offs
+
High Hang Snatch
*Record heaviest complex
B. 12 min AMRAP:
40 DU's
15 Toes to Bar
10 Burpee Box Jump-Overs
(24"/20")
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded GM's
A. Every :90 sec, for 6 Sets:
Deadlift x 6
*Build as comfortable
B. "Tag"
In a 24 min Window:
100 Cals (MC)
100 Air Squats
100 Alt. DB Snatches
100 Single DB Step-Overs
12/2
SATURDAY
HXBXplus
Warm Up
Two Sets of:
100m Run
5 DB Thrusters
(light)
*Allow 6-8 min to Warm Up/Set Up Part A
A. "The Veteran"
Eight Rounds of:
400m Run
11 DB Thrusters (50/35lbs)
11 Burpees
*40 min TIME CAP
HXBX
Warm Up
100m 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 Jump Overs
100 Wall Balls
100 DB Bent Over Row
*break up reps, however you'd like
12/1
FRIDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
*Allow 5 min to Warm Up Part A
A. Every :90 sec, for 8 Sets:
Slow Pull Snatch
+
Snatch
*Slow Pull Snatch = 3 sec pull from floor to mid-thigh, then snatch
B. For Time:
1000m Row
50 Power Snatches
(95/65lbs)
800m Run
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) Knee Tucks
(from ground)
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
11/30
THURSDAY
HXBXplus
Warm Up
Tabata x 12
1) Heel Raised Squat
2) Plate Jumps
3) Dive Bomber PU
4) Superman Pulses
5) Hollow Pulses
6) Squat Jumps
A. FIve Sets of:
Back Squat x 6
@ 31X1
DB Shrugs x 12
B. EMOM x 16
1) 20 Speed Skaters
2) 20 Wall Balls (20/14lbs)
3) 15 V-Ups
4) Bike x :40 sec
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
*:15 sec Hollow Hold between each set
B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row
11/29
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Cossack Squats
3) Plank to Pike
*Allow 6 min to Warm Up/Set Up Part A
A. Three Rounds for Time:
50 Burpees
40 Pull-Ups
30 Alt. Pistols
20 KB Swings (24/16kg)
10 Strict HSPU's
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups
A. In a 10 min Window:
Four Sets (minimum) of:
Bench Press x 8
DB Floor Skull Crushers x 12
B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Man Makers
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dballs Over Shoulder
*add one rep to dball over shoulder
11/28
TUESDAY
HXBXplus
Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) KB Rom. DL
3) Hollow Pulses
A. In a 16 min Window:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 75%
5) 2 @ 85%
*Includes Warm Up Time
B. Two Rounds for Time:
800m Run
20 Toes to Bar
40 BB Rev. Lunges
(Front-Racked; 115/75lbs)
HXBX
Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra
A. In an 8 min Window:
Three Sets (minimum):
DB Bent Over Row x 8
Banded Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches
B. "Point Break"
In an 18 min Window:
5 Burpees to Plate
10 Plate G2O
20 SA DB Push Press
(10 each)
*16 Single Leg V-Ups at the top of every 3 min
11/27
MONDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Wall Walks
6 HR Push-Ups
9 Air Squats
A. In a 12 min Window:
Gymnastics Practice
1) Ring/Bar Muscle-Ups
2) Handstand Hold/PU's
B. Two Rounds of:
For Max Reps...
:90 on/:30 off
1) Cal Bike
2) Strict HSPU
3) Cal Row
4) Ring Dips
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:
Back Squat x 6
Curtsy Lunges x 12
B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run
11/25
SATURDAY
HXBXplus
Warm Up
400m Run
Followed by...
Tabata x 10
1) Burpees
2) Banded Muscle Snatch
3) OH Plate Hold
4) Static Hang
5) Hollow Hold
A. Three Rounds for Time:
In teams of 2...
800m Run (together)
60 Power Snatches (95/65lbs)
40 OH Squats (95/65lbs)
20 Strict Pull-Ups
*Partners may split reps however they'd like except for run
HXBX
Warm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs
B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Cal Row
10 DB Front Squats
100m Run
11/24
FRIDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Rounds of:
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Front Squat x 4
*Allow 5 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Power Clean x 3
50-75% of 1RM
*Start at 50% and build from there; stay below 75%
B. For Time:
40 Cal Bike
or
50 Cal Row
30 Toes-to-Bar
20 Power Cleans (155/105lbs)
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
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