CrossFit Workouts for Week of 4/4-4/8/2022

Monday, April 4th  

STRENGTH

3-3-3-3*

Back Squats

*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

WORKOUT

AMRAP x 17 MINUTES

7 Handstand Push-Ups*

21 Wall Balls (30/20)|(20/14)

35 Sit-Ups

400m Run

*Strict Preferred

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/693780001/ac200ccf52

Tuesday, April 5th   

WORKOUT

AMRAP x 4 MINUTES

6 DB Deadlifts (50/35)|(35/20)

8 Slam Balls (30/20)|(20/10)

8 Alt. Lunges

-Rest 2:00-

AMRAP x 6 MINUTES

6 DB ‘No Push-Up’ Renegade Rows*

8 Slam Balls

10 Burpees

-Rest 2:00-

AMRAP x 8 MINUTES

6 DB Up-Downs

8 Slam Balls

12/10 Cal Row

*1 Rep = Row L / Row R

(Score is Rounds + Reps)

https://vimeo.com/693779875/601d2ef8fb

Wednesday, April 6th     

STRENGTH

3 SETS*

1 Snatch Pull

+

1 Power Snatch

*All working sets should be Heavy…about 90+% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 6 of 8

WORKOUT

FOR TIME

3-6-9-12-9-6-3

Hang Power Snatch (115/75)|(75/55)

30-40-50-60-50-40-30

Double Under*

*Option for ‘Unbroken’ Double Unders

(Score is Time)

https://vimeo.com/693779738/757914c0d3

Thursday, April 7th

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(35/26)|(24/20)

MIN 2 – 15 Toes to Bar

MIN 3&4 – Max Cal Bike

MIN 5 – Rest

(Score is Total Cals)

https://vimeo.com/693779613/9624530764

Friday, April 8th

STRENGTH

3 SETS*

1 Squat Clean + Jerk

*All working sets should be Heavy…about 90+% of 1-Rep Clean and Jerk. Option to build in later sets if perfect mechanics are maintained. This is NOT a Heavy 1-Rep, under no circumstances should we get to maximal loading.

(Score is Weight)

Week 6 of 8

WORKOUT

“SALT-N-PEPA”

FOR TIME

100 Burpees to Target*

*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)|(125/85). Option to go heavier at (185/135)|(135/95).

(Score is Time)

https://vimeo.com/693779479/a3feff5e03

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