Apr 6, 2022
Strength
3 Sets
- 4-6 Pull Ups @ 20X1
- 4-6 Stationary Dips @ 21X0
or
- 2-3 Pull Up Negatives
- 2-3 Dip Negatives
Notes
Our strength today is pull ups and dips. You will alternate between the two exercises for 3 working sets. There are two options. You can either perform pull ups and dips or negatives of each.
If you choose to perform the full movement, let the tempo and rep range dictate how much weight you use. Get all the reps at the tempo, then add weight. If you cannot get at least 4 reps of each at the tempo, lower the weight or consider adding band assistance.
If you choose to perform the negatives, remember that control through the full range of motion is the key. Start the pull ups with your chest against the bar and control until your arms are straight. Begin the dips at lockout and control to the lowest point your shoulder mobility allows.
Conditioning
Every 5:00 for 3 rounds:
- 6 Wall Walks
- 60 Double Unders
- 16 Dumbell Snatches
Notes
Today’s workout is 3 rounds of wall walks, double unders, and dumbbell snatches. You will complete a new round every 5-minutes. Your score is total time from all 3 rounds.
The wall walks should take no longer than 1:15. Adjust the number of reps or target height accordingly.
Don’t spend more than :40 on the jump rope. Adjust the number of reps or substitute single unders.
Use a moderate-heavy weight dumbbell for the snatches. Aim to complete the 16 reps in 1-2 sets.
Apr 5, 2022
Strength
Every minute on the minute for 8:00:
- 1 Power Clean from position 1 w/ :02 pause in receiving position + 1 Clean from position 1
Notes
Our strength today is cleans. You will complete 1 power clean and 1 clean at the top of every minute for 8-minutes. You may build throughout the 8 rounds or stay at the same weight.
You will perform a clean deadlift, then dip into position 1 and drive vertically. Pause for :02 when you receive the bar in the front rack before standing. Then lower back to the hips and perform another clean from position 1, this time passing through a full squat.
Conditioning
Every 4:00 for 4 rounds:
- 8 Deadlifts
- 12 Burpees over the Bar
- 12-15 Calories
Notes
Today’s workout is a triplet of deadlifts, burpees, and calories. You will complete a new round every 4-minutes. Your score is the total time from all 4 rounds.
The deadlifts should be a moderate weight that allows you to complete the 8 reps unbroken every round but will challenge you bit when you get tired.
The burpees should take no longer than 1:00 to complete. Adjust the number of reps accordingly.
The calories should also take no longer than 1:00. Adjust the target number accordingly.
Apr 4, 2022
Strength
3 Sets
- 3 Straight Arm Arching Lean Back w/ :03 hold
- 3 Jefferson Curl @ 5521
- :10-20 L-Sit
Notes
Our work today is focused on improving your strength and flexibility for toes to bar. You will rotate through 3 exercises for 3 working sets.
Straight Arm Arching Lean Back. This exercise is about engaging your lats and pulling down on the bar. As you lean back, retract your shoulder blades as much as possible. You can self-spot this exercise by keeping your feet on a box.
Jefferson Curl. Use a very light weight and stay strict to the tempo. This is a stretch, not a deadlift.
L-Sit . Keep you elbows locked and shoulders actively pressing down in the support position. Aim to get your thighs parallel to the ground. If you cannot, bend one or both knees.
Skill
Every minute on the minute for 8:00:
- 5-10 Toes to Bar
Or
- 4-6 Dynamic Building Drill
Or
- 5-10 Knees to Elbows
Or
- 5-10 Hanging Knee Raises
Notes
We will be performing a number of toes to bar or substitute at the top of each minute for 8 minutes. Choose a variation and target number that you can maintain for all 8 rounds. This means that the first few rounds should not feel difficult.
You may substitute a dynamic building drill where you build as high as possible over the course of 4-6 swings.
If you are performing hanging knee raises or knees to elbows focus on maintaining a tight arch position and get as much hip flexion as possible at the top.
Conditioning
Complete as many rounds as possible in 8:00:
- 8 Box Jump Overs
- 8 Push Ups
- 8 Kettlebell Swings
Notes
Today’s workout is 8-minutes of box jump overs, push ups, and kettlebell swings. Your score is the total number of rounds and reps completed in 8-minutes.
Try to maintain a consistent pace on the box jump overs. Stay safe and step down each rep.
Keep the push ups to 1 set. Perform your push ups with your hands on your box, if needed.
Choose a moderate weight kettlebell that allows you to complete 8 reps unbroken throughout the workout. Try not to hesitate before picking up the bell. Constant movement is the goal.
Apr 3, 2022
Conditioning
“Fran”
21-15-9 reps for time of:
Notes
This is a classic CrossFit workout and will be our benchmark workout for April. The squat and upper-body push in the thruster does not interfere with the upper-body pull of the pull up, which allows you to go fast. We are placing an 8-minute time cap on this workout.
Use a weight light enough to do the thrusters in no more than 2 sets. The break should be quick.
Choose a pull up variation that also allows you to complete each round in no more than 3 sets. Substitute jumping pull ups, banded pull ups, or ring rows.
Apr 1, 2022
Conditioning
Working in teams of 3, alternating full rounds, complete as many rounds as possible in 30:00:
- 30 Double Unders
- 9 Dumbbell Thrusters
- 9-12 Calories
Notes
Today’s workout is a triplet of double unders, dumbbell thrusters, and calories. Partner 1 will complete a full round, then partner 2 will complete a full round, then partner 3 will do the same. Continue to rotate like this for 30-minutes. Your score is the total number of rounds and reps the team completes.
The double unders should take no longer than :20. Adjust the number of reps or substitute single unders.
The dumbbell thrusters should be done with a light-moderate weight so that you can complete 9 unbroken reps throughout the workout.
Don’t spend more than :40 on the calories. Adjust the target number accordingly.
