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Workout of the Day

Your daily challenge

WOD

CrossFit - Wed, Apr 3
Warm-up
Warm Up

Hip Halo
-into-
6:00 AMRAP
5 Wall Ball Front Squats
5 Wall Ball Push Press
10 Alternating V-Ups
30-second Jog

Workout
Revenge of the Sith (Time)

Freedom (RX'd)
3 Rounds
400m Run
30 T2B
20 Wall Balls (9/6)

Independence
3 Rounds
400m Run
25 Toes to somewhere (or V-Ups)
20 Wall Balls (6/4)

Compete (RX+)
3 Rounds
400m Run
35 T2B
25 Wall Balls (12/9)

Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

  • 10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
  • 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Cooldown/Mobility
Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

Workout of the Day

CrossFit - Thu, Apr 4
Warm-up
Warm Up

Banded 7's


-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip behind the neck Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups

Gymnastics
Gymnastics Skill Review

Take 10-15 min to practice handstand push-ups.
Advanced athletes can practice handstand walks or wall-facing strict hspu.

* Coaching videos are provided in the coach notes.

Workout
The Force Awakens (Time)

Freedom (RX'd)
21-15-9
Hang Power Snatch (43/29)
Box Jump Overs (24/20)
Handstand Push Ups

Independence
21-15-9
Hang Power Snatch (34/25)
Box Jump Overs (20/16)
15-12-9
Handstand Push Ups

Compete (RX+)
21-15-9-6
Hang Power Snatch (61/43)
Box Jump Overs (24/20)
Handstand Push Ups

Cooldown/Mobility
Mobility

1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)

Workout of the Day

CrossFit - Fri, Apr 5
Warm-up
Warm Up

Banded 7’s


-into-
5 sets (1 set every 3:00)
1:30 Row
10 Banded Strict Pull-Up (Or 10 Ring Rows)
15/12 Knee Push Ups

Workout
The Empire Strikes Back (Time)

Freedom (RX'd)
75 Bench Press (61/38)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (22.5/15)


-Rest 5:00-


75 Ring Rows
*Every time you break, complete
10 Bench Dips

Independence
75 Bench Press (53/35)
Every time you break, complete
10 Bent Over Dumbbell Rows(15/10)
-Rest 5:00-
75 Ring Rows
Every time you break, complete
10 Bench Dips

Compete (RX+)
75 Bench Press (70/45)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (22.5/15)


-Rest 5:00-


50 strict Pull Ups
*Every time you break, complete
10 Bench Dips

No Target Time. Just lift some weight, get a good pump and have fun.

Strength/Accessory
Posterior Leg Accessory (Checkmark)

10 Minute EMOM
:40 of Rower Hamstring Curls, :20 rest
:40 of Feet Elevated Glute Bridges, :20 rest

For quality, not reps.

Cooldown/Mobility
Mobility

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

WOD

CrossFit - Sat, Apr 6
Warm-up
Warm Up

Partner A:

6 sets:
Tabata Machine: 20 secs on/10 secs off
*Pace should be moderate/fast, not a Sprint


Partner B:

3' AMRAP:
20-30 second Dead Hang (pull-up bar)
10 Goblet Squats

Workout
Return of the Jedi (Time)

Freedom (RX'd)
Partner Workout:
375/300 cal Air Bike OR 6250/5000m Row


*One partner works at a time. "Resting" partner must hold 2x22.5/15 DB's in a farmers hold. Switch on the bike/row as desired.

Independence:

300/240 Air Bike OR 5000/4000m Row

DB's: 15/10

Compete (RX+):

DB's 32.5/22.5

* Repeat from Aug 13th, 2022

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

Workout of the Day

CrossFit - Sun, Apr 7
Workout Option 1
The Rise of Skywalker (Time)

Freedom (RX'd)
4 rounds
60 Double Unders
10 Burpee Box Get Overs (30/24)

Independence
4 rounds
50 Double Unders
10 Burpee Box Get Overs (24/20)

Liberty
4 rounds
60 Single Unders
8 Up Downs + Box Step Ups (24/20)

  • Target time: Sub 7:00
  • Time cap: 10:00
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

Perform 30-40 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).

Workout of the Day

CrossFit - Mon, Apr 8
Warm-up
Warm-up

1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
3 sets:
3 Inch Worms + Dynamic Squat Stretch
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
*Start with PVC pipe and then progress into empty barbell*

2. Strength
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats
* Building Sets (Don’t exceed 60% of 1RM Snatch)

3. Workout Prep
2 sets:
2 Box Jumps (build-in height)
2 Toes To Bar
4 Wall Balls

Strength/Accessory
Snatch Grip High Pull + Muscle Snatch + Overhead Squat (Weight)

5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats

* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)

Workout
Philly Cheesesteak (AMRAP - Rounds and Reps)

Freedom (RX'd)
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)
(KG conv: 9/6 wall ball)

Independence
7:00 AMRAP
5 Box Jumps (24/20)
6 Toes to Bar
7 Wall Ball (20/14)
(KG conv: 9/6 wall ball)

Liberty
7:00 AMRAP
5 Box Step Ups (24/20)
7 Hanging Knee Raises
9 Wall Ball Thrusters (light)

  • Target number of reps: 7 rounds +
  • Minimum number of reps before scaling: 5 rounds
Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

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