Highland XFIT

Viernes 4.9.2026

Warmup
1) 3 rounds: 200m run + 5 inch worms/pushups + 10 reverse lunges + 15 hollow rocks

Weigthlifting
Front squat: 4 reps x 4 @70%

WOD

Sorpresita!!!!! No falten!!!!!

Accessory
3 rounds:
15 good mornings 45/35
30 sec hollow rock hold

Jueves 3.9.2026

Warmup
1) 6 min EMOM: 1) 45 sec bike or row, 2) 45 sec ring plank, 3) 10m walking lunge
2) Mobility: low dragon + saddle + standing straddle

Weightlifting
Deadlift: 4 reps x 4 @70%

WOD

4 rounds:

400m run
30 WBS 20/14
20 pull ups

-rest 90 sec

Accessory
3 rounds:
6/leg single leg RDL with 2xDBs + 30 sec handstand hold or 1 min plank

Miércoles 2.9.2026

Warmup
1) 2 rounds: 45 sec row or bike + 10 PVC pass throughs + 10 PVC OHS
2) Mobility: low dragon + puppy dog + 1:00 sumo squat hold
3) Sn**ch warmup with bar

Weightlifting
Power sn**ch + OHS: (3+3) @60,65,70,70%

WOD

4 rounds:

1 min max cal bike or row
1 min max reps power sn**ch 75/55
1 min max reps burpees over the bar
1 min rest

-goal: stay consistent, same reps all
rounds

Martes 1.9.2026

Warmup
1) 3 rounds: 200m run + 5 inch worms + 10m duck walk
2) Mobility: low dragon + 1:00 sumo squat hold
3) Technique: sn**ch

Weightlifting
Back Squat: 4 reps x 3 @70%

Partner WOD

14mins AMRAP:

12 BMU
12 power Sn**ch 115/85
24 Box jump over 24/20

Extra Credit
Tabata ABS

Lunes 31.8.2026

Warmup
1) 3 rounds: 45 sec bike or row + 6 spider walks + 12 goblet squats with 2 sec pause at bottom
2) Mobility: puppy dog + twisted cross

Weightlifting
Bench Press: 5 reps @60%, 4 @65%,3 reps x 3 @70%, rest 2 mins between rounds

WOD

5 rounds for time:

30/22 cal bike
30 double unders
30/25 push ups
30 sit ups

-time cap 22 mins

Accessory
3 rounds:
10 bent over barbell row
10 strict dips

COWOD · NORTEÑO CHALLENGE
5 disciplinas. 1 noche. Puro norte.

CrossFit · HYROX · Híbrido · Cycling · 5K Norteña

Octubre 2026
📍 Highland

Pronto más info.

Viernes 28.6.2026

Warmup
1) 2 rounds: 45 sec row or bike + 10 PVC OHS + 20 sec/side side plank
2) Mobility: standing straddle + puppy dog
3) Sn**ch warmup with bar

Weightlifting
Power Sn**ch + OHS: (3+3) @60,70,75,80%

WOD

For time:

5 rope climbs (sub 25 pull ups)
15 power sn**ch 95/65
25 box jump overs 24/20
35 KBS 53/35
45 WBS 20/14
45m sled push 90/45

-time cap 16 mins

Jueves 27.8.2026

Warmup
1) 400m run
2) Calisthenics

Weigthlifting
Every 2:30 x 5 rds: Deadlift 4 reps, 60% to HAP

WOD

14min AMRAP:

36 double unders (72 singles)
18 push press 95/65
9 T2B (sub v-ups)

Accessory
3 rounds:
12 strict pull ups
12 GHD hip extensions

Miércoles 26.8.2026

Warmup
1) 3 rounds: 45 sec bike or row + 6 twisting push ups / side + 30 sec plank walk outs
2) Mobility: puppy dog + low dragon

Weightlifting
Bench Press: 10-8-6-4-2 reps HAP, rest 2-3 mins between rounds

WOD

3 rounds:

25/20 cal bike/row (sub 300m run)
20 GHD situps (abmat situps)
15 burpees
10 hang squat cleans 95/65

-rest 90sec between rounds
-time cap 6 mins / round

Accessory
1) 4 rounds: 20 ring push ups, rest 1 min
2) 3 rounds: 3 way shoulders, 10 reps
per movement, rest 1 min

Martes 25.8.2026

Warmup
1) 3 rounds: 45 sec bike or row + 6/arm kneeling bottoms up KB press + 10 goblet squats with 2 sec pause at bottom
2) Mobility: 1/2 front split + 1 min sumo squat hold

Weightlifting
Every 3 mins x 5 rounds: 8 reps back squat, HAP

Partner WOD

For time, time cap 20 mins:

50 power clean 95/65
50 T2B
150 DU (300 singles)
35 power clean
35 T2B
100 DU ( 200 singles)
20 power clean
20 T2B
75 DU (150 singles)

- athlete 1 starts 200m run
-athlete 2 starts power cleans
- rotate every 200m

-indiv: 800m run then 3rft: 60 DU + 20 PC + 20 T2B, 20 min cap"

Accessory
Box step up 20/16" + knee lift with 2xKBs in front rack: 3 x 6 reps/leg, rest 45 sec