Workouts for 4/1 – 4/7

Progress progress not matter how small.

Progress is progress, no matter how small.  It takes work, commitment and determination to make change. It can be a slow drag or a fast cruise, but everyone’s journey is different. Don’t let someone’s fast track to success discourage your path to your own goals. The ultimate goal is health and wellness above else and the fact that you walk through the doors is progress enough some days! We see you, all of you, fast or slow and we are PROUD to have you apart of this community! Keep shining!

 

STRENGTH PROGRAM: We are TESTING this week! The past 8 weeks has been awesome to watch folks both PR their so called 1RMs they calculated their numbers from, estimate numbers for newer athletes and watch them crush those perceived numbers as well. The energy and excitement in those moments are hard to beat and it’s certainly fun to see! Hoping these test for our true 1RM bring just as much energy and excitement!

Monday 4/1

 

 

Teams of 3 – 1 Works/ 2 Rest
4 Rounds Per Person
10 Russian Swings
Sprint to Bike
15/10 Cal Airdyne
“Sprint” back to tag out

*4 Mins Rest*

4 Rounds Per Person
10 Wall Ball
Sprint to Ski
15/10 Cal Ski
“Sprint Back to tag out

 

 

 

Tuesday 4/2

 

AMRAP20
5 Pull-Ups
10 DB Snatches (5R/5L)
400M Run

Then

4 x 30/30/30 Core Work (Coaches Choice)

CHALLENGE: Max Consecutive Wall Balls 

 

 

 

Wednesday 4/3

Option 1:
“CrossFit Total”

•     1 RM Back squat
•  1 RM STRICT Shoulder Press
•  1 RM Deadlift

Your CF total is the sum of your 1RM Back Squat, Strict Press and Deadlift. If you want to know what your Pound for Pound (#/#) is (aka The Real Deal) you take your CF Total divided by you body weight (there is a scale at the gym – calculate off that)
*You will have about 15-20mins per lift to work your way up to a 1 RM.

Option 2:
Take 15 mins per lift to work up to a heavy set of 10. 1 Set every 2 Mins. DB/KB’s OK to use as well.

•  Heavy Goblet Squat
•  Strict Press
•  Deadlift

5:30PM: BARBELL BASICS (DAY 1: SQUAT) / OPEN GYM.

Thursday 4/4

 

6 Min AMRAP
3-6-9-12- etc..
Burpee Pull-ups (to bar at least 6 inches above extended reach)
Row Cals

6 Min Rest

6 Min AMRAP
3-6-9-12- etc..
Burpee Box Jump Overs 20in
Ski Cals

6 Min Rest

6 Min AMRAP
3-6-9-12- etc..
Russian Swings 70/53#
Air Dyne Cals

5:30PM: MOBILITY/SKILLS CLASS / OPEN GYM
6:30PM: GRINDER
COMMUNITY CLIMBING

 

 

Friday 4/5

Option 1:
Work up to a 1 Rep Max (RM) of the following lifts:

•      1 RM Front Squat
•  1 RM Bench Press
•  1 RM Clean or Snatch (PICK 1)

*You will have about 15-20mins per lift to work your way up to a 1 RM.

Option 2:
Take 15 mins per lift to work up to a heavy set of 10. 1 Set every 2 Mins. DB/KB’s OK to use as well.

•  DB/KB Front Squat
•      DB/KB Bench Press (from floor) https://youtu.be/3hXcBPO3-08
•      DB/KB Hang Clean or DB/KB Snatch (alternate sides)

Saturday 4/6

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.

Coaches Choice

 

Sunday 4/7

 

“Filthy Fifty”

*30 Min Cap*
50 Box Jumps 24/20in
50 Jumping Pull-ups
50 Kettlebell swings 35/26#
50 Walking Lunge
50 Knees to Elbows
50 Push Press 45/25#
50 Back Extensions 25/10#
50 Wall Ball 20/14# 10/9ft
50 Burpees
50 Double Unders

MOD WOD:
AMRAP 30 Mins For Quality
30 DB or BW Step ups
30 Strict Pull-ups or Ring Rows
30 Kettlebell Swings
30 Walking Lunge (DB’s Optional)
30 Situps
30 DB Push Press
30 DB Good Mornings
30 Wall Ball
30 Burpees
30 Double/Single Unders