CrossFit WOD, April 26, 2021

Monday

Warm-up
Warm-up
200m Run

Into…

3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*

*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.

Workout
Metcon
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc…

(Score is Rounds + Reps)

BB KG: (42.5/30)|(30/20)

Post-Workout Strength
Metcon
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts

-Rest as Needed b/t Sets-

(Score is Weight)

CrossFit WOD, April 25, 2021

Sunday

Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
15 Scap Pull-Ups
15 Scap Push-Ups
5/5 Single Arm Ring Rows
10 Push-Up to Pike
5 Strict Pull-Ups + Knees to Elbow
5 Tempo Barbell Strict Press (30X1)

Workout
Metcon
FOR TIME
75 Burpees
10 Rope Climbs
25 Push Jerk (185/135)|(135/95)*
5 Rope Climbs
25 Burpees

*Option for (155/105)|(115/75)

(Score is Time)

KG BB: (85/60)|(60/42.5)

Optional Finisher
Metcon
3 SETS FOR QUALITY
:30 Hollow Rocks
:45 Push-Up Plank
1:00 Flutter Kicks

-Rest as needed b/t Sets-

(No Measure)

CrossFit WOD, April 24, 2021

Saturday

Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
100m Jog

Immediately into…

2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches

Immediately into…

Step Down Box Jumps at an easy pace in time remaining…

Strength
Metcon
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:

1 Squat Clean
+
1 Hang Squat Clean

*Keep weight moderate-heavy. Perfect mechanics.

(Score is Weight)

Workout
Metcon
EVERY 3:00 x 5 SETS
100m Run
15 Box Jump Overs (24/20)*
Max Hang Squat Cleans** with remaining time…

-Rest 1:30 b/t Sets-

*Step-Down on the BJO every rep.

**Rounds 1 & 2 – (135/95)|(95/65)
Round 3 & 4 – (155/105)|(115/75)
Round 5 – Optional Increase, Athlete Choice

(Score is Reps)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)

Partner Workout Option
Metcon
IN TEAMS OF 2…

4 SETS
AMRAP x 5 MINUTES
200m Run*
30 Box Jumps (24/20)**
Max Hang Squat Cleans with remaining time…

-Rest 1:00 b/t Sets-

(Score is Reps)

Sets 1 & 2 – (135/95)|(95/65)
Sets 3 & 4 – (155/105)|(115/75)

For the 200m run, each partner runs 100m relay style. For the 30 Box Jumps, athletes must alternate every rep until they complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)

CrossFit WOD, April 23, 2021

Friday

Warm-up
Warm-up
2-3 SETS FOR QUALITY
:30 Single Unders
10 Scap Push-Ups
12 KB Plank Taps
5/5 SA Russian KB Swing
5/5 Alt. KB Arnold Press
50’ OH KB Walk*

*Switch arms at 25’.

Extended Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :45 Row-Bike-Run (EZ)
MIN 2 – Handstand Option*

*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 4: :30 HS Hold

**Pike Walk = feet on box, walk hands all the way around one way, then back.

(No Measure)

Workout
Metcon
FOR TIME
100 Double Unders

Immediately Into…

25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups

Immediately Into…

100 Double Unders

(Score is Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

CrossFit WOD, April 22, 2021

Thursday

Warm-up
Warm-up
EMOM x 9 MINUTES
MIN 1 – :45 Bodyweight Good Mornings*
MIN 2 – :45 Push-Up to Pike
MIN 3 – :45 Single DB Bent Over Row

*Add Single DB for 2nd + 3rd rounds.

Workout
Metcon
3 SETS FOR QUALITY
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)|(35/20)
8 Strict Pull-Ups
6 Sumo Deadlifts (Athlete Choice, Heavy)

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Finisher
Metcon
FOR TIME
100 Single DB Glute Bridges*

*DB rests on the hips.

(Score is Time)

CrossFit WOD, April 21, 2021

Wednesday

Warm-up
Warm-up
3 SETS
25ft Toe Walk
25ft Heel Walk
25ft Duck Walk
25ft High Skip

Into…

3 SETS
100m Jog*
5 Inch Worm + Push-Up
20 Pike Shoulder Taps

*Focus on Shoulders back & down away from the ears, arms relaxed.

Workout
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

Finisher
Metcon
3 SETS FOR QUALITY
20 Empty Barbell Curls
20 Supinated Bent Over Rows

-Rest 1:30 b/t Sets-

(No Measure)

CrossFit WOD, April 20, 2021

Tuesday

Warm-up
Warm-up
2:00 Bike

Into…

2 ROUNDS
8 Scap Pull-Ups
8 Tuck Ups
8 Bent Over Row
8 Up-Downs*

*Perform 6 Burpees in the second round.

Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups

*Focus on Hips to Bar

(No Measure)

Workout
Metcon
FOR TIME
72/58 Cal Bike*
48 Toes to Bar
24 Renegade Row (50/35)|(35/20)
12 Burpee Bar Muscle-Ups

*7:00 max time to accomplish

(Score is Time)

KG DB: (22.5/15)|(15/9)

BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Chest to Bar Pull-Up

CrossFit WOD, April 19, 2021

Monday

Warm-up
Warm-up
2 ROUNDS
10 Jumping Jacks
5 Down-Dog to Up-Dog
10 Groiners

Into…

2 ROUNDS
4/4 Split Squats
6 Wall Ball Front Squats
6 Wall Ball Push Press
10 Elbow Punches

Strength
Metcon
4 SETS
12/12 DB Suitcase Bulgarian Split Squats*

*All performed at Moderate weight

(Score is Weight)

Workout
Metcon
AMRAP x 14 MINUTES
15 Wall Balls (20/14)|(14/10)
10 Hang Power Clean (115/75)|(75/55)
5/5 Front Rack Lunge*

*Perform all 5 reps on the Left side then 5 reps on the Right side

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)
KG BB: (50/35)|(35/25)

Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching

(No Measure)

CrossFit WOD, April 18, 2021

Sunday

Warm-up
Warm-up
3 SETS FOR QUALITY
10 Hollow Rocks
10 Supermans
10 Scap Pull-Ups
10 Scap Push-Ups

Workout
Metcon
AMRAP x 20 MINUTES
8 Pull-Ups
100m Run
8 Burpee to Plate
100m Run
8 DB Push Press (50/35)|(35/20)
100m Run

(Score is Rounds + Reps)

DB KG: (22.5/15)|(15/9)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 20 MINUTES
8 Pull-Ups
8 Burpee to Plate
8 DB Push Press (50/35)|(35/20)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles.

(Score is Rounds + Reps)

Finisher
Metcon
3 SETS FOR QUALITY
8/8 Half Kneeling Plate Around the World
16 Plate Ground to Overhead
:30 Plate Gun Hold

-Rest as needed b/t Sets-

(No Measure)

CrossFit WOD, April 17, 2021

Saturday

Warm-up
Warm-up
4:00 Bike or Row (EZ Pace)

Immediately Into…
AMRAP x 6 MINUTES
10 Alt. Groiners
5 Bootstrappers
10 Alt. Reverse Lunges (Barbell Optional)
5 Good Mornings
10 Alt. Elbow Punches
5 Shoulder Press w/ :01 Pause at the Top

Workout
Metcon
FOR TIME*
20 Back Squat (135/95)
30 Hand Release Push-Ups
30 Front Squats (95/65)
30 Hand Release Push-Ups
40 Overhead Squats (75/55)
30 Hand Release Push-Ups
50 Air Squats

*Barbell comes from the ground for all Squat Sets

(Score is Time)

BS: 185/135
FR SQ: 135/95
OHS: 115/75