CrossFit Workouts – Week of April 24th, 2023

Monday
“All Reps Matter”
EMOM x 20
Min 1: ME Calorie Assault Bike
Min 2: ME American Kettlebell Swings (53/35)
Min 3: ME Wall Walks
Min 4: ME Box Jumps (24/20)
Min 5: Rest

*Score = total reps completed

Tuesday
Strength/Skill – EMOM x 10
Min 0-2: 2 Wall Walks
Min 3-4: 6 Piked Pushups
Min 5-6: 30sec Inverted Hold
Min 7-9: 3-6 Handstand Pushup Negatives

Then…

“Hand Me Downs”
AMRAP 10
DB Front Rack Reverse Lunges (50/35)
Handstand Pushups

Wednesday
Strength/Skill – EMOM x 12
Min 0-1: 5 Ring Rows
Min 2-3: 3 Rope Walks
Min 4-5: Hanging Knee Raises
Min 6-7: 3 Hanging Rope Knee Raises
Min 8-9: 2 Wrap to Stand on Rope
Min 10-11: Practice Rope Climbs

Then…

“Dead Man’s Row”
8 Rounds for Time (RFT)
5 Deadlifts (225/155)
1 Rope Climb
250m Row

*20min Cap

Thursday
“Jumping Jerks”
AMRAP 15
40 Double Unders
4 Clean & Jerks (135/95)

Friday
Skill/Strength – EMOM x 10
Min 0-1: 8 Easy Ring Rows
Min 2-3: 6 Ring Rows
Min 4-5: 6 Paused Scap Pullups (3sec Pause)
Min 6-7: 4 Pullup Negatives
Min 8-9: Submaximal Strict Pullups

Then…

“Where You Go, I Go”
16 Rounds for Time (RFT)**
15 Air Squats
12 AbMat Sit Ups
9 Burpees
6 Pushups
3 Pullups

*30min Cap
**This is a partner WoD and is to be done in an IGYG (I go you go) fashion meaning partner 1 completes an entire round while partner 2 is resting. Then, partner 2 completes an entire round while partner 1 is resting

Saturday – Partner WoD
“Brian & Stewie”
For Time w/ Partner
150/120 Calorie Assault Bike
100 Box Jumps (24/20)
100 Toes to Bar
100 Box Jumps (24/20)
150/120 Calorie Assault Bike

*32min Cap
*Share the workload with your partner however you wish as long as you complete one element before moving onto the next element