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)

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