Programming Note
The Open is over, Ladies week is behind us, can we get back to semi normal stuff now? Next on the list is the CrossFit Total. We will spend the next 6 weeks building towards that, so be ready to squat, pull, and press!
Upcoming Events
End of April/Early May – Nutrition Challenge (exact start date TBD)
May 27th – Memorial Day Murph
June 8th – Cornhole Tournament
June 29th – Civil War!
MONDAY, APR 1
STRENGTH
Back squat 5×5
Warm-up and perform 5 working sets of 5 reps. Aim to perform all sets at 70% or more of your 1RM.
METCON
EMOM 10:
Min 1 – 15/12 cal bike
Min 2 – 10 burpees
Start at different movements as needed to share equipment. There will be quick transitions on and off the bike if you are sharing so know your seat height setting and be able to switch it quickly. This is a short EMOM so see if you can push it all the way through. Scale the cals/reps if needed.
TUESDAY, APR 2
STRENGTH
4 rounds, NFT:
8 standing DB press
Max single set (unbroken) of strict pull-ups or ring rows
Super set the DB press and the pull-ups. Make the ring rows challenging enough that you are in the in 8-12 rep range for a max unbroken set.
METCON
3 rounds, 4 min work / 2 min rest:
500/450m row
20 wall balls (20/14)
Max double-unders in time remaining
Record number of double unders each round.
WEDNESDAY, APR 3
METCON
20 minutes:
Hill run (~1.25 miles)
Establish 1RM thruster in time remaining.
Thruster comes from the floor.
EXTRA CREDIT
3 rounds, NFT:
25 sit-ups, GHD or abmat
30-45 sec sandbag hold, bearhug
THURSDAY, APR 4
DEADLIFT WARM-UP
EMOM 8:
2 deadlift
Perform 2 deadlifts every minute to get warmed up for today’s metcon. Build to approx 75% of 1RM
METCON
AMRAP 16:
6 deadlift (275/185)
12 box jump overs (24/20)
18 KB swings, Russian (70/53)
70m KB front rack carry, 35m left/35m right (70/53)
FRIDAY, APR 5
METCON
2 rounds:
30 back squat (135/95)
12 ring muscle-ups
60/48 cal bike or row
-Rest 5 min between rounds-
Record total time including rest period. Back squat comes from the floor.
Muscle-up modification options:
Bar muscle-ups
20 kipping pull-ups + 20 push-ups
12 strict pull-ups + 20 push-ups
20 ring rows + 20 push-ups