2. April 2024
Apr
02
CrossFit – Tue, Apr 2
Warm-Up
Warm-Up
GENERAL WARM-UP
1-2 ROUNDS
30 Single Unders
5/5 Moose Antlers
8 Groiner + Twist
6 Cossack Squats
10 PVC Pass Throughs
Into…
SPECIFIC WARM-UP
2 ROUNDS*
10 Single, Single, High Jump
10 Slow Alt. Deadbugs
5 PVC/BB Hang Muscle Clean or Snatch
5 PVC/BB Front or OH Squats
*1st Round perform with PVC Pipe, 2nd Round perform with Barbell
Strength – Performance
Overhead Squat (3×10*)
Strength – Fitness
Front Squat (3×10*)
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Volume/Capacity Cycle
Workout – Performance
AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)
7 Power Snatches (75/55)
7 Overhead Squats
35 Double Unders
(Score is Rounds + Reps)
KG BB: (35/25)
Workout – Fitness
AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)
7 Power Cleans (75/55)
7 Front Squats
70 Single Unders
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Volume/Capacity Cycle