Monday, April 3
Warm-up: 3 rounds - 10 banded pull-aparts + 10 banded forward raises + 10 pvc pass throughs + 8 tempo ring rows + 8 dual KB box squats (start light and build)
WOD:
4 rounds @ steady pace (zone 2) - https://www.crossfitinvictus.com/blog/aerobic-zones/
500/400 meter row or ski
9 KB front rack box squats (2 @ 54/35 or 35/20) https://youtu.be/sJ2UOBlyiKE
12 DB press from glute bridge hold position (2 @ 50/35 or 40/20) https://youtu.be/pwfamQjxnbQ
Directly into 4 rounds @ steady pace (zone 2) -
30/20 cal bike
9 strict pull-ups or challenging ring rows
12 weighted sit-ups
Accessory:
Accumulate 2:00 ring support hold or box support hold https://youtu.be/_iz_v50ZJvQ
Tuesday, April 4
Warm-up: 3 rounds - 8 strict press (empty barbell) + :30 jump rope + 10 plank-up + :30 chest opening stretch + 12 prone Y raises https://youtu.be/w1AWGKubE5U
Strength:
In 14:00, complete the following, starting light and building to a challenging set of 5 -
Strict press (:90 rest between sets)
9-7-5-5-5-5
WOD:
16:00 EMOM -
10 push press (95/65 or 65/45)
Max double under or singles
*Score is total # jump rope; pick a weight where you can cycle 10 reps unbroken
Accessory:
3x8 1-arm KB bent-over row/side
Wednesday, April 5
Warm-up: 10-8-6-4-2 front squat (start w/ empty barbell and build toward 70% 1RM) + DB step over (2 @ light weight) + runner lunge w/ thoracic rotation/side
Strength:
Every :90 x8 (12:00) -
3-5 front squat from rack @ 70% 1RM, or moderately heavy weight
WOD:
5 rounds for time -
8 DB box step overs (2 @ 50/35 or 40/20 / 24/20 in) https://youtu.be/LS5N1vr-gp4
10 toes-to-bar, knees-to-elbow, or v-ups
200 meter run
Accessory:
3x12-15 banded hamstring curls
Thursday, April 6
Warm-up: 3 rounds - 10 muscle clean + :30 wrist rockers + 10 alt Cossack squat + :30 jumping jacks + 10 banded good mornings + :30 high knees
Strength:
In 12:00, complete the following sequence, building to 80% 1RM, or moderately heavy weight (:60 rest between sets) -
5-4-3-2-1-1-1
WOD:
For time -
200/150 row or ski cals
*Every minute perform 1 power clean @ 80% 1RM, or stay moderate for 3 reps
Accessory:
Accumulate 50 banded bicep curls https://youtu.be/MkPz57rN2nw
Friday, April 7
Warm-up: 5-4-3-2-1 split stance squat/side (light weight) + thread the needle w/ thoracic rotation/side + thrusters (empty barbell) + kip swings or :30 hollow hold; :20 handstand hold or plank between rounds
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
8/side DB suitcase split stance squat (2 @ 50/35 or 40/20)
:30-:60 handstand work or challenging plank variation
WOD:
12:00 AMRAP -
7 thrusters (95/65)
5 burpees
3 bar muscle-up, chest-to-bar pull-up, or 3-5 reps challenging pull movement
Accessory:
3x 6-8 ring dips or dips from handles, or 8-10 dips from bench
Saturday, April 8
Warm-up: 3 rounds - 10 pass throughs + 8 muscle snatch + 6 overhead squat w/ empty barbell or pvc + 4 inch worms w/ push-up + :30 alt quad stretch
WOD:
“Randy”
For time -
75 power snatch (75/55 or 55/35)
Expected times - Beginner 9-15 mins; intermediate 6-8 mins; advanced 4-6 mins; elite < 4 mins; break up reps to look something like this - 21,18,15,12,9 or 5 sets of 15; scale work-out to 50 reps if desired
-5:00 rest-
For max calories with a partner -
4:00 bike (partners use same bike)
*Score is a) time to complete Randy and b) total bike calories
Accessory:
Tabata v-up pass through https://youtu.be/Jq9-fJNYTSY