wod

CrossFit Workouts for Week of 4/19-4/23/2021

Monday, April 19th    

STRENGTH

4 SETS

12/12 DB Suitcase Bulgarian Split Squats*

*All performed at Moderate weight

(Score is Weight)

WORKOUT

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)

Tuesday, April 20th

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups

*Focus on Hips to Bar

(No Measure)

WORKOUT

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)

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Chest to Bar Pull-Up

Wednesday, April 21st     

BENCHMARK

WORKOUT

“AVA”

AMRAP x 20:53

MINUTES 400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

FINISHER

3 SETS FOR QUALITY

20 Empty Barbell Curls

20 Supinated Bent Over Rows

-Rest 1:30 b/t Sets-

(No Measure)

Thursday, April 22nd

WORKOUT

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)

FINISHER

FOR TIME

100 Single DB Glute Bridges*

*DB rests on the hips. (Score is Time)

Friday, April 23rd

EXTENDED 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 3: :30 HS Hold

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

(No Measure)

WORKOUT

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

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