Monday, April 24th CrossFit Workout
Warm up: 3 rounds for quality of:
5 boot strappers
10 Pass Through Bottom Of Squat
5 Push-up to Down Dogs
5 Tempo Pvc OH Squats
30sec Barbell Overhead Hold
1min Jump Rope
Strength: Overhead Squat
Warm Up: 5-5 Working: 5-5-5-5-5
WOD: 7 min AMRAP of:
5 Squat Snatches 135/95 lbs
50 Double Unders
Tuesday, April 25th CrossFit Workout
Warm up: 3 rounds for quality of:
200m Run OR 1min Cardio
10 Narrow Squats
8 Pike Shoulder Taps
6 Pike Push-ups
4 Cartwheels
2 Wall Walks 5" Pause At Tops
Strength: For quality:
10min Gymnastics Skill
~Handstand Walking
(obstacle, distance or hold)
~Handstand push ups
(facing wall, kipping, deficit)
~Pistols
(banded, box assisted)
WOD:
12-10-8-6-4-2 Reps For Time
Handstand Push-up
Alternating Pistol
200m Run
Wednesday, April 26th CrossFit Workout
Warm up: 2 rounds for quality of:
10 Toe Touches
10 Good Mornings
8 Burpees
5 Glute Bridge Walk Outs
10 Alternating Deadbugs
30sec Active Hang
Strength: Axle Bar Deadlift
Warm Up: 5-5 Working: 5-5-5-5-5
WOD: 10min AMRAP of:
6 Axle Bar Deadlifts 165/105 lbs
4 Lateral Burpee Over Bars
2 Bar Muscle-ups
Thursday, April 27th CrossFit Workout
Warm up: 8 min AMRAP of:
9/7 Cal Rows
10 Active Pigeons
6 Scorpion Stretches
12 Russian Twists
10 Jumping Air Squats
Then: For quality:
Burgener Clean Warm Up
Strength:
1 Deadlift
+ 1 Hang Clean
+ 1 Front Squat
1 Rep MAX
WOD: For time:
1000m Row
--then: 10 Hang Clean 95/65 lbs
20 AbMat Sit-ups
--then: 10 Hang Clean 115/75 lbs
20 AbMat Sit-ups
--then: 10 Hang Clean 135/95 lbs
20 AbMat Sit-ups
--then: 10 Hang Clean 155/105 lbs
20 AbMat Sit-ups
--then: 10 Hang Clean 185/125 lbs
20 AbMat Sit-ups
Friday, April 28th CrossFit Workout
Warm up: For quality:
Roxanne Burpee Warm Up
Then: 3 Rounds
20 sec WORK | 10sec REST
R Side Plank
L Side Plank
Push-up to Pike
Thoracic Thread The Needle
Strength: Dumbbell Strict Press Warm Up:
8-8 Working: 8-8-8-8
WOD: 3 rounds for time of:
7 Dumbbell Push Press pick load
5 Strict L Pull-ups
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