CrossFit Workouts for Week of 4/5-4/9/2021

Monday, April 5th    

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Light-Moderate complex of:

1 Power Snatch

+ 1 Snatch Balance

+ 1 Overhead Squat

(Score is Weight)

WORKOUT

FOR TIME

4 ROUNDS

5 Power Snatch (155/105)|(115/75)

3 Burpees Over the Bar

Immediately Into…

6 ROUNDS

3 Power Snatch

5 Burpees Over the Bar

(Score is Time)

Tuesday, April 6th

WORKOUT

5 SETS FOR MAX REPS

1:00 – Walking Lunges

1:00 – Double Unders

1:00 – 200m Run

1:00 – Crossbody Mountain Climbers

1:00 – Plank Hold or Glute Bridge Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Wednesday, April 7th    

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

25 Sit-Ups

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

5 Hang Squat Cleans (185/135)|(135/95)*

*Option for Athlete Choice, AHAP.

(Score is Time)

Thursday, April 8th

WORKOUT

AMRAP x 20 MINUTES

25/20 Cal Bike

2 Rope Climbs

100m Single KB Suitcase Carry (53/35)|(35/26)

2 Rope Climbs

20 KB Hollow Flutter Kicks*

*L/R = 1 Rep (Score is Rounds + Reps)

Friday, April 9th

STRENGTH

8-8-6-6

Deadlift*

*Start Moderate-Heavy and Build to Heavy

(Score is Weight)

BENCHMARK WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlift (225/155)

Handstand Push-up

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

OPTIONAL FINISHER

3 SETS

15 Diamond Push-Ups

15 DB or BB Skull-Crushers

(Athlete Choice, Light)

-Rest 1:30 b/t Sets-

(No Measure)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx