1 x 8 minute Race Starts @ Your Mock Cyclocross Course from the "Start Line",
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this start sequence continuous for 8 minutes:
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GO! 15 secs, FULL GAS SPRINT, Zone 7
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45 sec, FULL GAS, Zone 6 wattages
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2 min, Zone 5 wattages
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4 min, Zone 4,
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No rest inbetween whatsoever; DON"T let your power drop except when you dismount/remount and corner!!
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In those cases accelerate as hard as you can out of the corner or remount!

[or plan B if workout below if you are SOLO or on the trainer]
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Create a simple cyclocross course at your local park or school. Use natural obstacles to make twists, turns, off-camber sections, run ups, etc. The lap should be about 4-5 minutes. Try to get everyone to do a 3-5 hard laps so the total effort lasts 15-20 minutes. Take a 5-10 minute break and do it again

3 sets of 8 x 20 sec on 10 sec off Full Gas!! 5 min rest b/w sets
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170% of your FTP (yes, they are hard)
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Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
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Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/

Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY

Pre-Race Openers - :2 x 1 min ON, FULL GAS, 2 min OFF, - then 10 min Zone 2 recovery - then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF - Also perform 2-3 race starts from an imaginary start line for 10 seconds. Get in the ZONE ! ! !

Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
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After you finish this warm up go direct to the staging area to relax and focus.
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Developing your CX warm up routine.
You have two goals:
1) Course Inspection
2) Traditional Warm Up [see above - 30 min zone 2 with progressive 3 min TEMPO > SST efforts then 2 x 30 sec 1 min OFF Really hard]
Sometimes you can warm up and inspect the course at the same time. Other races you can't for whatever reason (course is closed, weather, etc..)
Develop your own routine and after 2-3 races it will become habitual and no stress.