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Workout of the Day

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WOD

CrossFit - Wed, Apr 10
Warm-up
Warm Up

Banded 7's
-into-

3:00 HR Elevation + Mobility

-into-

BB Warm Up + Teaching

Strength/Accessory
Muscle Clean + Shoulder Press (Weight)

EVERY 2:00 FOR 5 SETS

Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2


* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.

Workout
Italian Sub (Time)

Freedom (RX'd)
Teams of 2
For Time:
100 Burpees Over Rower
100/80 Calorie Row

Independence
Teams of 2
For Time:
80 Burpees Over Rower
80/60 Calorie Row

Affiliate Compete
80 Synchro Burpees over Rower

120/100 Calorie Row

TC:15min

Workout of the Day

CrossFit - Thu, Apr 11
Warm-up
Warm Up

2 SETS (10-15m /Set)

MVMT 1 - Samson Lunges

MVMT 2 - Up Downs → Burpees(0.5m Jump forward)

MVMT 3 - Inch Worms

MVMT 4 - Lunges + Knee Hug + Rotation

MVMT 5 - Spiderman Walk

MVMT 6 - Crab Walk

Workout
Lobster Roll (6 Rounds for reps)

Freedom (RX'd)
6 SETS
15m Dumbbell Front Rack Walking Lunge (22.5/15)
12 Dumbbell Front Squats
-rest 2:00 between sets-

Independence
6 SETS
15m Dumbbell Front Rack Walking Lunge (15/10)
12 Dumbbell Front Squats
-rest 2:00 between sets-

Affiliate Compete
6 SETS
15m Dumbbell Front Rack Walking Lunge (32.5/22.5)
15 Dumbbell Front Squats
-rest 2:00 between sets-

Workout of the Day

CrossFit - Fri, Apr 12
Warm-up
Warm Up

Banded 7’s
-into-
AMRAP x 8 MINUTES
10 Alternating V-Ups (each side)
5 Inch Worms
5 Scap Pullups
:30 Mountain Climbers

Gymnastics
Gymnastics Skill Review (Checkmark)

Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar...choose a level you'd like to work on and improve.

Workout
BLT (Time)

Freedom (RX'd)
2 ROUNDS
20 Strict Chin Ups
40 Box Dips (knee bent)
60 V-Ups

Independence
2 ROUNDS
15 Strict Pull-Ups
40 feet assisted Box Dips
50 Suitcase Sit-ups

Affiliate Compete
2 ROUNDS
25 Strict Chin-Ups
50 Ring Dips
75 V-Ups

WOD

CrossFit - Sat, Apr 13
Warm-up
Warm Up


400m Team Run
-into-


3 SETS
100m Run
10 KB/DB Deadlifts (Build in weight)
:30 High Plank

-into-

8min to warm Up Cleans for the Workout

Workout
Reuben Sandwich (Time)

Freedom (RX'd)
Teams of 2
6 ROUNDS
400m Run (Together)
10 Sandbag Cleans (70/45)
30m Sandbag Carry (each)

Independence
Teams of 2
6 ROUNDS
400m Run (Together)
10 Power Cleans (61/43)
30m Dumbbell Farmer Carry (22.5/15) (each)

Affiliate Compete

6 ROUNDS
400m Run (Together)
10 Sandbag Cleans (90/70)
30m Sandbag Carry (each)

Cap 35min

Workout of the Day

CrossFit - Sun, Apr 14
Workout Option 1
PO’BOY (6 Rounds for reps)

Freedom (RX'd)

6 sets:

250/200m Row

6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24)

10 Dumbbell Shoulder to Overhead (2x50/2x35)

-rest 1:1 between sets-

(KG conv: 22.5/15 DBs)

Independence

6 Rounds

250/200m Row

6 Burpee Box Get-Overs (40/32) (Or 12 Burpee Box Get-Overs 24/20)

10 Dumbbell Shoulder to Overhead (2x35/2x25)

1:1 – Work: Rest

(KG conv: 15/10 DBs)

Liberty

6 Rounds

200/175m Row

6 Burpee Box Step ups (24/20)

10 Dumbbell Push Press (light)

1:1 – Work: Rest

  • Target time each set: Sub 2:30
  • Time cap each set: 3 minutes
Workout Option 2
Option 2: Bike Workout (Time)

Bike Erg:

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

2x (800m at RPE4, 1 Min Rest)

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

4x (400m at RPE4, 30 Sec Rest)

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

8x (200m at RPE4, 30 Sec Rest)

Switch to Air Bike as needed. Score is total workout time.

Workout of the Day

CrossFit - Mon, Apr 15
Warm-up
Warm-up

1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets
30-second Bike (easy pace)
10 Banded Pull Through (Left)
10 Banded Pull Through (Right)
10 Banded Pull Through (Both)
10 Hollow Rocks
5 Back Squats (empty bar-build across sets)

2. Workout Prep
2 sets:
3 Back Squats (build-in weight)
5 Air Squats
20-second Bike (build-in pace)

Workout
Madagascar (Weight)

Freedom (RX'd)
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)

-rest 3 minutes before going to accessory-

Independence
No Change to Workout

Liberty
5 sets:
Minute 1: 10 Dumbbell Front Squats (light)
Minute 2: Max Low Box Step Ups
Minute 3: Recovery Bike (Slow-Moderate)

  • Target Time: Try and finish the back squats under 30 seconds. Everything else just move steady and get a good pump.
  • Time cap each set: Just Don’t move too slow.
Strength/Accessory
Accessory (Checkmark)

4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-

* Both movements are with a single dumbbell.

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

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