wod

CrossFit Workouts for Week of 4/26-5/1/2021

Monday, April 26th    

WORKOUT

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)

POST-WORKOUT STRENGTH

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)

ATHLETE VIDEO https://vimeo.com/539233816/a9a2126e67

Tuesday, April 27th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Builld to a Moderate-Heavy Complex

1 Front Squat

+ 1 Thruster

+ 1 Push Press

(Score is Weight)

WORKOUT

FOR TIME

120 Double Unders

40 Thrusters (75/55)|(65/45)

500/400m Row

40 Thrusters

120 Double Unders

-Time Cap 10:00-

(Score is Time)

ATHLETE VIDEO https://vimeo.com/539236257/e23ad795ea

Wednesday, April 28th      

WORKOUT

EVERY 5:00 x 5 SETS*

20 Russian KB Swings (70/53)|(53/35)

20 Alt. Goblet Reverse Lunges

30/25 Cal Bike

*Rest remaining time before next set

(Score is Slowest Set)

ATHLETE VIDEO https://vimeo.com/539238995/d2d7a2ccb2

Thursday, April 29th

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – 4 Kip Swings

+ 2 Kipping Pull-Ups

+ 2 Toes to Bar

MIN 2 – :40 Slow Inch Worms w/ Push-Up

(No Measure)

WORKOUT

3 ROUNDS FOR TIME

25 Burpees

15 Pull-Up + Toes to Bar*

*1 Pull-Up + 1 Toes to Bar = 1 Rep

**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps.

(Score is Time)

ATHLETE VIDEO https://vimeo.com/539241267/3c20649371

Friday, April 30th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean

(Score is Weight)

HERO WORKOUT

“THE CHIEF”

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

ATHLETE VIDEO https://vimeo.com/539243588/788b221c1e

Saturday, May 1st Partner WOD

SKILL

 ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups*

STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups

STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up

STRICT RMU OPTION 3: False Grip Ring Row

(No Measure)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

1 Mile Run

20 Ring Muscle-Ups**

140 Box Jumps (24/20)

20 Ring Muscle-Ups

1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

ATHLETE VIDEO https://vimeo.com/539246092/47c5ba9ac6

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