Training April 17th – 23rd

 

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SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Re-test Max Pullups

*Prone grip, hands outside shoulders.

-then-

Pullup Cycle Week 4

Day 1

*During the entire pullup cycle you will not wear gloves, tape, napkins, Nintendo Power Gloves, Trojan Magnums, or any other hand protection for a short EMOM of strict pullups. You cannot be strong without strong hands. It doesn’t work that way.

-then-

Overhead Squat Cycle

Week 8 of 8

Find a 1 RM

TUESDAY

12 min to find a 1RM Pause Front Squat (3 sec)

-then-

3 RFT

5 Rope Climbs

20 Curtis P’s @ 75/55#

Curtis P Demo Video

*During conditioning, each time you drop the bar from overhead after a Curtis P, perform 10 bar facing burpees. If you can put the bar down gently, no burpees required.

WEDNESDAY

Pullup Cycle Week 4

Day 2

-then-

AMRAP 20

24 Toes to Bumpers @ 95/65#

12 Kettlebell Swings @ 2/1.5 pd

6 Box Jumps @ 30”/26”

THURSDAY

15 minutes to find a 1RM in the complex:

Deadlift + Sumo Deadlift

*You must drop the bar after the first Deadlift and reset for a sumo Deadlift.

-then-

Run 1 mile.

Perform 100 burpees during the 1-mile run. You can break up the burpees however you wish.

*This is not as terrible as it sounds.

FRIDAY

Pullup Cycle Week 4

Day 3

E4MOM for 32 min (8 rounds)

Run 150m

3 Cleans @ 155/105#

10 Push Jerks @ 155/105#

SATURDAY

Friends and Family Day!

Bring your friends and family to try out a CrossFit workout!

 

AMRAP 7

10 Sit Ups

10 Push Ups

10 Ring Rows

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