CrossFit Workouts for Week of 4/15-4/21/2024

Monday, April 15th

Skill

EMOM x 5 MINUTES*

1 Chest to Bar

+

2 Toes to Bar

*Complex is meant to be completed unbroken.

**Substitute 1 Pull-Up or Half Pull-Up

+

2 Toes to Something

(No Measure)

Workout

AMRAP x 15 MINUTES

15 Toes to Bar

12/10 Cal Bike

10 Chest to Bar

10 Shoulder to Overhead (135/95)(95/65)

(Score is Rounds + Reps)

Tuesday, April 16th

Strength

Deadlift

ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift

Workout

FOR TIME

800m Run

15 Deadlifts (275/185)(185/135)

-Rest 2:00-

600m Run

20 Deadlifts (225/155)(155/105)

-Rest 2:00-

400m Run

25 Deadlifts (185/135)(135/95)

(Score is Time)

Wednesday, April 17th

Strength

Overhead Squat

3×6

Front Squat

3×6*

Workout

FOR TIME

2-4-6-4-2

Overhead Squat or Front Squat (155/105)

5-10-15-10-5

Box Jump Overs (24/20)

15-15-15-15-15

Wall Balls (20/14)

(Score is Time)

Thursday, April 18th

Workout

AMRAP x 25 MINUTES

1:30 Cardio Choice 1

:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)

20 Alt. KB/DB Slides

1:30 Cardio Choice 2

2/2 KB/DB Turkish Get-Ups

:30/:30 Side Plank

(No Measure)

Friday, April 19th

Strength

Bench Press

3×6*

Workout

ON A 12:00 RUNNING CLOCK…

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

Saturday, April 20th

Workout

IN TEAMS OF 2…

FOR TIME

4 ROUNDS*

60 Double Unders or Single Unders

20 DB Goblet Alt. Box Step-Ups

20 Sit-Ups

-Immediately Into-

4 ROUNDS

40 Double Unders or Single Unders

12 DB Goblet Alt. Box Step-Ups

15 Sit-Ups

-Immediately Into-

4 ROUNDS

30 Double Unders or Single Unders

8 DB Goblet Alt. Box Step-Ups

10 Sit-Ups

*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.

(Score is Time)

Sunday, April 21st

Workout

“AVA”

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

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