April 28th - May 3rd, 2025

MONDAY  APRIL 28, 2025

2:00 bike/row/ski/run

2 Rounds
1:00 single under jumps
8 air squats
8 bench dips
8 glute bridges

Then: 1:00 bottom of squat hold

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STRENGTH:  Tempo Squats 3 seconds lower - 3 seconds up (April 17)
4 - 4 - 4 - 4 - 4 - 4

METABOLIC CONDITIONING:

2 rounds for time of:

800-meter run
20 AbMat / GHD sit-ups
40 double-unders/80 single unders
10 ring dips/bench dips

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‍TUESDAY  APRIL 29, 2025

Warm up!

2:00 run/bike/row/ski

2 Rounds

8 cat-cows
8 PVC passthroughs
8 PVC good mornings
8 PVC snatch grip behind the neck presses
8 hips down push ups
:15 second standing calf stretch each side

Then: 1:00 foam roll upper back (thoracic)

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STRENGTH :    5 sets x 1 Hang Power Snatch (above the knee) + 2 overhead squats (April 25)
Take from the floor each set
Build as long as you can maintain good form on snatch and overhead squat

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METABOLIC CONDITIONING :  

Complete as many rounds and reps as possible in 15 minutes of:
30 hand release push - ups
20 kettlebell swings (53/35)
Up the hill ball or bag carry

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‍WEDNESDAY  “Mash-Up”  APRIL 30, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
50' walk on toes
50' walk on heels
10 bootstrappers
10 light DB deadlifts
10 light DB hang cleans
10 light DB strict presses
10 alternating lunges
10 scap pull ups

Warm up Dumbbell Clean and Jerks

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
14 Dumbbell Clean & Jerks, 50's/35's
14 Burpees

AMRAP 7 minutes of:
100m Run
15 Goblet Squats (44/35)
200m Run
12 Goblet Squats (next heavier KB) (53/44)
400m Run
9 Goblet Squats (next heavier KB) (70/53)

AMRAP 7 minutes of:
5 Chin-ups/Banded strict pull ups/Ring rows
10 lateral box overs (24/20)

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*Rest 4 minutes between workouts.

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‍TEAM THURSDAY   MAY 1, 2025

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 goblet squats
8 alligator rolls (hollow to arch on floor)
8 single arm DB press each side
8 arch/hollow swings

SKILL :  Pull up strength and Kipping Pull up Efficiency

In preparation for Murph, working build strict pull up strength and kipping efficiency (if you have strict pull ups)

Everyone: 3 sets: Max effort top of pull up hold (no longer than 1:00)/Rest 1:30

Working towards strict pull up: 3 sets: 3-5 negative pull ups/1:00-1:30 rest between sets
Use toe assisted, if needed

Working on kipping/butterfly: 3 sets: 2-5 linked kipping pull up OR butterfly pull ups

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TEAM METABOLIC CONDITIONING

Team "Andi" CrossFit Benchmark Workout

For time:
‍100 hang power snatches (45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats

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‍FRIDAY   MAY 2, 2025

2:00 bike/row/ski/run

2 Rounds
5/5 World's greatest stretches
8 Banded pass throughs
8 Banded presses
8 deadbugs

STRENGTH: Push Press  5 - 5 - 5 - 5 - 5 - 5 (New series)

METABOLIC CONDITIONING:

40-30-20 reps for time of:
Calorie Row (if not enough rowers - 30-20-10 cal Echo bike
100-meter Farmer Carry after each round on the rower

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‍SATURDAY    MAY 3, 2025

OPEN GYM    0800 - 1000

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