CROSSFIT
EMOM 10: Minute 1 | 2 Hang Power Cleans Minute 2 | 3 Weighted Strict Pull-ups For time: 21-18-15-12-9-6-3 reps for time: Pull-ups Hang power cleans 40/30kg CROSSFIT BASICS EMOM 10: Minute 1 | 2 Hang Power Cleans Minute 2 | 3 Weighted Strict Pull-ups For time: 21-18-15-12-9-6-3 reps for time: Jumping pull-ups Hang power cleans 20/15kg POST WORKOUT Accumulate: 1:00 Couch Stretch / Leg 1:00 Foam Roll Upper Back CFP+ PERFORMANCEMOM 7: 1 legless rope climb – Rest 5:00 EMOM 7: :45 Rope Climbs
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CROSSFIT
5 Sets: 12 Archer Ring Push-ups 12 Archer Ring Rows 10 Sets For Load: 1 Strict Press CROSSFIT BASICS 5 Sets: 12 Archer Ring Push-ups 12 Archer Ring Rows 10 Sets For Load: 1 Strict Press POST WORKOUT 3 Sets: :30 Doorway Stretch / Side : 30 Banded Shoulder Stretch / Side :30 Banded Rack Stretch / Side CFP+ PERFORMANCE 4 Sets For Load: 8 deadlifts (65%) Then, 1 minute max unbroken deadlifts (65%) – Use double-overhand grip CROSSFIT
For load: Build to a heavy 3-rep front squat AMRAP 20: 20 Medicine Ball Cleans 60 Double Unders CROSSFIT BASICS For load: Build to a heavy 3-rep front squat AMRAP 20: 20 Medicine Ball Cleans 60 Single Unders POST WORKOUT 2 Sets: 30 seconds of standing quad stretch / leg 30 seconds of pigeon stretch / leg CFP+ PERFORMANCE Strength For Load: 3 strict presses (60%) 3 strict presses (67.5%) 3 strict presses (72.5%) Then,1 minute max strict presses (72.5%) CROSSFIT
Accumulate: 100 Weighted Sit-ups 15/10kg - Every time you break perform :30 arch-up hold Every 4:00 for 7 Sets: 200m Sprint CROSSFIT BASICS Accumulate: 100 Weighted Sit-ups 15/10kg - Every time you break perform :30 arch-up hold Every 4:00 for 7 Sets: 200m Sprint POST WORKOUT 3 Sets: :30 Banded Hamstring Stretch / Side :30 Couch Stretch / Side CROSSFIT
13 Rounds For Time: 8 Strict Pull-ups 26 Box Step-ups 21 Burpees CROSSFIT BASICS AMRAP 30: 8 Ring Rows 26 Box Step-ups 21 Up-Downs POST WORKOUT 3 Sets: :30 Rocking Calf Stretch / Side :30 Wrist Extension Stretch / Side CFP+ PERFORMANCE For tine: 500m Bike 400m Bike 300m Bike 200m Bike 300m Bike 400m Bike 500m Bike – Rest 1:00 between all intervals. CROSSFIT
3:00 L-Sit Every time you break perform 12 barbell bent over rows. 5 Sets for Load: 5 Back Squats CROSSFIT BASICS 3:00 L-Sit Every time you break perform 12 barbell bent over rows. 5 Sets for Load: 5 Back Squats POST WORKOUT Accumulate: 1:00 Banded Hamstring Stretch / Side 1:00 Couch Stretch / Side” CFP+ PERFORMANCE EMOM7: :40 Max Unbroken Muscle-ups - Rest 5:00 EMOM 7: :30 Max Unbroken Pull-ups CROSSFIT
7 Sets For Load: 2 Shoulder Presses 5 Rounds For Time: 15m Handstand Walk 50m DB Front Rack Carry 22.5/15kg 200m Backward Run CROSSFIT BASICS 7 Sets For Load: 2 Shoulder Presses 5 Rounds For Time: 15m Bear Crawl 50m DB Front Rack Carry 100m Backward Run POST WORKOUT Accumulate: 1:00 Tricep Lacrosse Ball Roll / Side 1:00 Lat Lacrosse Ball Roll / Side CFP+ PERFORMANCE 5 Front Squat (50%) 5 Front Squat (55%) 3 Front Squats (60%) 1 Front Squats (70%) ...then For Reps: 1:00 Max Unbroken Front Squats (75%) CROSSFIT
Build to a heavy power clean + hang power clean. For Time: 15-12-9-6-3 Power Cleans 60/40kg Bar-Facing Burpees CROSSFIT BASICS Build to a heavy power clean + hang power clean. For Time: 15-12-9-6-3 Power Cleans 35/25kg Bar-Facing Burpees POST WORKOUT 3 Sets: :30 Doorway Pec Stretch / Side :30 Groiner Stretch / Side CFP+ PERFORMANCE Strength 8 Strict Press (65%) ...then 1:00 Max Unbroken Strict Presses (65%) CROSSFIT
3 Sets: 12 DB Floor Presses 12 DB Bent Over Rows 6 Sets for Load: 2 Push Jerks + 1 Split Jerk CROSSFIT BASICS 3 Sets: 12 DB Floor Presses 12 DB Bent Over Rows 6 Sets for Load: 4 Push Jerks + 2 Split Jerks POST WORKOUT 2 Sets: :30 Doorway Shoulder Stretch / Side :30 Banded Arm Stretch / Side CROSSFIT
AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings 24/16kg CROSSFIT BASICS AMRAP 20: 4 Ring Rows 4 Jumping Ring Dips 6 Push-ups 8 KB Swings 16/12kg POST WORKOUT 3 Sets: :30 Couch Stretch / Side :30 Foam Roll Lower Back :30 Foam Roll Lats / Side CFP+ PERFORMANCE EMOM 10: :30 Handstand Walk - or - EMOM 10: :30 Handstand Hold |
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April 2023
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