2. April 2025
Apr.
02
CrossFit – Wed, Apr 2
Suggested Warm-Up
Warm-Up
1 ROUND
5 Inch Worms w/ Push Up
5/5 Groiner w/ Twist
5/5 Split Squats
10 Arms Only Row
10 Legs Only Row
Into…
2-3 ROUNDS
5 Up-Downs (RND 2/3: Burpees)
10 Alt Lunges
:30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m)
Workout – All
EVERY 3:00 x 5 SETS (AMRAP – Reps)
500/400m Row
Max Burpees in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Burpees)
Post-Workout Strength – All
4 SETS (Weight)
8/8 Back Rack Reverse Lunges*
-Rest As Needed b/t Sets-
*Stay and a Moderate Weight across all Sets.
(Score is Weight)
Extra Credit – All
1.) Clean Prep
4-5 SETS*
1 Clean Pull
+
1 Power Clean
+
1 Front Squat
+
1 Hang Squat Clean
-Rest As Needed b/t Sets-
*Keep weight Light. This is a primer for Friday’s 1RM attempt.
(No Measure)
2.) Kipping Skill
EMOM x 8 MINUTES
1 Kip Swing
+
2 Half Pull-Ups
+
1 Kip Swing
+
2 Pull-Up
(No Measure)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.