- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 4/22-2/28/2024
Monday, April 22nd
Workout
4 ROUNDS FOR TIME
25/20 Cal Bike
20 V-Ups
10 Front Rack Alt. Lunges (135/95)(95/65)
3 Rope Climbs
(Score is Time)
Tuesday, April 23rd
Strength
Bench Press
3×4*
Workout
AMRAP x 10 MINUTES*
5-10-15 and so on…
Wall Balls (20/14)
*Complete 35 Double Unders After Every Set
(Score is Total Reps of Wall Balls)
Wednesday, April 24th
Workout
10 ROUNDS FOR TIME
3 Power Snatches (155/105)(115/75)
5 Handstand Push-Ups
7 Pull-Ups
(Score is Time)
Thursday, April 25th
Partner Workout
IN TEAMS OF 2…
AMRAP x 25 MINUTES
50 Box Jumps (Athlete Choice)
40 Sit-Ups
30 Slam Balls (Athlete Choice)
200m Slam Ball Run
*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.
(Score is Rounds + Reps)
Friday, April 26th
Strength
Overhead Squat
3×4*
Front Squat
3×4*
Workout
FOR TIME
120 DB Front Squats (50/35)(35/20)*
*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)
Saturday, April 27th
Strength
EVERY 1:30 x 5 SETS*
1 Hang Clean**
+
1 Clean**
+
1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
(Score is Total Clean to Overhead Reps)
Sunday, April 28th
Workout
EMOM x 25 MINUTES
MIN 1 – 100m Sprint
MIN 2 – :45 Russian KB Swing (Athlete Choice, Light)
MIN 3 – 100m Sprint
MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20)
MIN 5 – Rest
(Score is Total Reps)