Saturday, April 15th Crossfit Workout of the Day

Warm up
Coach’s choice

Partner Workout

In teams of 2:

16 minute AMRAP
50 calorie row
50 power cleans (135/95)
50 calorie row
50 power cleans (155/105)
50 calorie row
AMRAP power cleans (185/125)

Rest 2 minutes

16 minute AMRAP
30 box jumps (24/20)
30 thrusters (95/65)
30 box jumps
30 thrusters (115/75)
30 box jumps
AMRAP thrusters (135/95)

Friday, April 14th Crossfit Workout of the Day

Mobility: Find out why the overhead squat is so tough and learn how to make it better here!

Warm up
5 minutes shoulder mobility

2 sets:
3 snatch grip press (behind neck)
3 snatch grip push press (behind neck)
3 OHS
3 Sotts press

First set with empty bar, second set add light weight if possible.

Strength

Performance:
15 minutes to work to a heavy single overhead squat

Fitness:
Overhead squat mobility & technique work

Conditioning

500 double unders OR 100 burpees for time

Every minute on the minute, perform 3 overhead squats @ 70% of best snatch.

Thursday, April 13th Workout of the Day

Mobility: We’ve often discussed in the past how to increase your mobility if your job keeps you tied to a chair, but what if you’re on your feet all day? Here are some things you can do to help relax your muscles and take the pain away.

Part A:
1600m run OR 1600m ski OR 80 calorie assault bike

Part B*:
200 squats
150 sit ups
100 burpees

Part C:
2k row

*Partition bodyweight movements however you choose

Wednesday, April 12th Crossfit Workout of the Day

Mobility: If you struggle with keeping a strong catch position in cleans and snatches, check out this video from Cal Strength. You can do these mobilizations pre-workout or even during your warm up sets.

Warm up
3 sets:
2 clean pulls
2 muscle cleans
2 power cleans from high hang
2 power cleans from hang
2 power cleans

Strength

POWER CLEAN

Performance:
15 minutes to work to heavy double

Fitness:
Hang power clean
5×2, ascending

Conditioning

Performance:
10-minute ladder
3-6-9-12…
KBS (70/53)
Hand release push ups
Back squat (135/95, from floor)

Fitness:
10-minute ladder
3-6-9-12…
Russian KBS
Hand release push ups
Goblet squat

Tuesday, April 11th Crossfit Workout of the Day

Mobility: Use this quick anterior shoulder stretch to help with dips today!

Warm up
3 rounds:
10 glute bridges
10 single leg deadlifts
5 box jumps

Strength

DEADLIFT
3×10

Superset with

RING or BOX DIPS
3 x max effort

Try to go heavier than week 3 on the deadlift.

Conditioning

Performance:
3 rounds for time
250m row
15 push jerks (135/95)
200m run
15 toes to bar

Fitness:
3 rounds for time
250m row
15 KB push press
200m run
15 hanging knee raises

16 minute time cap

Monday, April 10th Crossfit Workout of the Day

Mobility: It’s frustrating when your mobility is holding you back from tapping into your full strength potential. Spending a few minutes a day working on the sticky spots in your forearms, triceps, and lats can make a significant difference in your front rack.

Warm up
6 minutes:
10 good mornings
10 banded lateral walks
10 hollow rocks
10 squats

Strength

FRONT SQUAT

Performance:
Every 2 minutes for 20 minutes
Front squat x 1 @ 90%

Fitness:
Every 2 minutes for 20 minutes
Front squat x 1, across (heavier than week 3)

Conditioning

Performance:
15-12-9-6-3 reps for time
Power cleans (155/105)
Burpee pull ups

Fitness:
15-12-9-6-3 reps for time
Hang power cleans
Burpees
Ring rows

12 minute time cap

Sunday, April 9th Crossfit Workout of the Day

Warm up
10 minutes:
50 jump rope
5 muscle snatches
5 OHS
10 push ups
:30 plank hold

Conditioning

“Snatchin’ Annie”
50-40-30-20-10 Double unders
25-20-15-10-5 Squat snatch (95/65)
50-40-30-20-10 Abmat sit ups

Saturday, April 8th Crossfit Workout of the Day

In teams of two:

30 minute AMRAP
30 thrusters (135/95)
30 box jump overs (24/20)
30 burpees
30 calorie row
30 pull ups
30 KBS (70/53)

Friday, April 7th Crossfit Workout of the Day

Mobility: Don’t be that lifter who looks great but feels broken. Carve out time in your week for these five yoga poses and your body will thank you!

Warm up
3 rounds:
Strict “Cindy”
5 strict pull ups
10 push ups
15 squats

Skill

12 minute EMOM
Minute 1 – 3-5 weighted/strict pull ups
Minute 2 – 5-7 strict hspu (deficit if possible)
Minute 3 – 30 double unders or attempts

Conditioning

Tabata Barbell

Tabata deadlift (185/125)
Tabata hang power clean (135/95)
Tabata front squat (75/55)
Tabata push press (65/45)

Tabata interval is 20 seconds on, 10 seconds off for 8 intervals.
One minute rest between movements.

Thursday, April 6th Workout of the Day

Mobility: The weather is finally starting to get nicer, and there’s nothing better than getting outside for your workouts! If you’re a cyclist or just enjoy riding your bike, then consider these mobility exercises to help strengthen and prep the body for cycling.

8 minute AMRAP
5 pull ups
10 plate ground to overhead
20 double unders/40 singles

Rest 2 minutes

8 minute AMRAP
3-6-9-12…
DB front squat
Toes to bar/hanging leg raise
Ski for calories

Rest 2 minutes

8 minute AMRAP
21-15-9-15-21…
Alternating single arm KBS
Single arm KB snatch
KB push press

Rest 2 minutes

8 minute AMRAP
200m run
15 DB deadlifts
70 mountain climbers