WOD’s

CrossFit - Wed, Apr 24

Warm-up

Warm Up

2:00 HR Elevation + Mobility

-into-

Burgener Warm Up Snatch) + Skill Transfer

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

Strength/Accessory

Snatch + Overhead Squat (Weight)

EVERY 3:00 FOR 5 SETS

3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.

Workout

Papaya (AMRAP - Rounds and Reps)

Freedom (RX'd)
AMRAP x 8 MINUTES
300 Double Unders
15m Dumbbell Farmer Carry Lunge (22.5/15)
15m Dumbbell Front Rack Lunge (22.5/15)
15m Single Arm Dumbbell Overhead Walking Lunge (22.5/15) (RT/LT 7.5m)

Independence
AMRAP x 8 MINUTES
200 Double Unders
15m Dumbbell Farmer Carry Lunge (15/10)
15m Dumbbell Front Rack Lunge (15/10)
15m Single Arm Dumbbell Overhead Walking Lunge (15/10) (RT/LT 7.5m)

Affiliate Compete:

AMRAP x 8 MINUTES
300 Double Unders
15m Dumbbell Farmer Carry Lunge (32.5/22.5)
15m Dumbbell Front Rack Lunge (32.5/22.5)
15m Single Arm Dumbbell Overhead Walking Lunge (32.5/22.5) (RT/LT 7.5m)

CrossFit - Thu, Apr 25

Warm-up

Warm Up

AMRAP x 8 MINUTES
:45 Ski or Row
10 Roll and Reach
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal Pose

Workout

Dragonfruit (5 Rounds for reps)

Freedom (RX'd)
Teams of 2
5 SETS: (1:1)
12/10 Cal Ski or Row
10 Stick Sit Ups
12/10 Cal Ski or Row
10 V-Ups

Independence
Teams of 2
5 SETS: (1:1)
10/8 Cal Ski or Row
10 Stick Sit Ups
10/8 Cal Ski or Row
10 V-Ups

Affiliate Compete
Teams of 2
5 SETS: (1:1)
15/12 Cal Ski or Row
15 Stick Sit Ups
15/12 Cal Ski or Row
15 V-Ups

Strength/Accessory

Mayhem Mini Pump - Core (Checkmark)

4 ROUNDS

15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

Rest 2 minutes b/t rounds

CrossFit - Fri, Apr 26

Warm-up

Warm Up

2:00 HR Elevation + Mobility
-into-
3 SETS
5 Inch Worms
4 Muscle Cleans and Shoulder Press
3 Hang Power Clean and Push Press
2 Clean and Jerks

Strength

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

EVERY 4:00 COMPLETE 1 SET

* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

Workout

Acai (Time)

Freedom (RX'd)
100 Burpee Box Jump Overs (60/50)

Independence
For Time:
100 Burpee Box Jump Overs (20/16)

Affiliate Compete
125 Burpee Box Jump Overs (60/50)

CrossFit - Sat, Apr 27

Warm-up

Warm Up

AMRAP x 4 MINUTES

10/8 Cal Row

10 alt. Box Step Ups

4Inch Worms

AMRAP x 4 MINUTES

10 Up Downs → 2nd Round Burpees

5 Boot Strappers

5 WB Front Squat

5 WB Strict Press (merge into 10 WB Thruster in 2nd round)

Workout

Lychee (Time)

Freedom (RX'd)
Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (9/6)
2000/1750m Row
100 Dumbbell Box Step Ups (60/50)(22.5s/15s)
2000/1750m Row

Independence
Teams of 2
1750/1500m Row (M/F 1625m)
150 Wall Balls (9/6)
1750/1500m Row
100 Dumbbell Box Step Ups (50)(15s/10s)
1750/1500m Row

Affiliate Compete

Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (12/9)
2000/1750m Row
100 Dumbbell Box Step Ups (60/50)(32.5s/22.5s)
2000/1750m Row

CrossFit - Sun, Apr 28

Workout Option 1

Passionfruit (Time)

Freedom (RX'd)
30-20-10
Dumbbell Power Cleans (50s/35s)
Burpee Over Dumbbells
(KG conv: 22.5/15 DBs)

Independence
30-20-10
Dumbbell Power Cleans (35s/25s)
Burpee Over Dumbbells
(KG conv: 15/10 DBs)

Liberty
20-15-10
Dumbbell Power Cleans (light)
Up Downs

Target time: 6-8 minutes
Time cap: 10 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

You can use the first part of the 2,000m Row as the warm-up.

45-60 Min Easy @Zone 1-2

2,000m Row

50ft Mini Band Bear Crawl

3,000m Bike Erg

20 Sec L-sit Hang

5 ATG Split Squats (per leg) - no weight w/3 Sec pause in bottom working ROM.

If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.

CrossFit - Mon, Apr 29

Warm-up

1. Movement Prep/Activation
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7's

2. Workout Prep
1 set
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats

Workout

Star Trek: The Motion Picture (3 Rounds for reps)

Freedom (RX'd)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
* Repeat May 1st, 2023

Independence
12 min AMRAP
200m Run
7 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
14 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
21 Air Squat

Liberty
12 min AMRAP
200m Row
10 Body or Ring Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)

Target number of Rounds each set: 5-7 rounds
Minimum number of Rounds before scaling: 3 rounds

Cooldown/Mobility

Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

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