Full Program April 13 to 19

Monday 4.13

Name game: What’s your favorite book-to-movie adaptation?

Warm up: For 4 minutes, rounds of 20 jumping jacks, 10 band strict press, 10 band pull-aparts

Strength: push press 5×5

WOD: For time *11 minute cap

40-30-20-10

push-ups

20-15-10-5

box jump overs 24/20

How to scale: Sub box push-ups and/or reduce the reps (e.g. 32-24-16-8); use a lower box or sub step-overs.  

Objective: We’ve been pressing the last few weeks without meaningful help from our legs; that changes today with the addition of the explosive dip and drive for 5 heavy sets of push press. The WOD is a quick descending couplet with some pressing in the horizontal plane. A pace of 14 reps per minute beats the cap, but those with strong push-ups should go much faster. 

Score: max push press & time to complete

Thrive:
WOD: 4 rounds, clock beeps every minute, ax reps at each station
Cal Row
Cal Row
Incline Bench Press
Ring Rows
Alternating Curtsy squat with KB in goblet grip
Alternating Curtsy squat with KB in goblet grip 

Tuesday 4.14

Name game: How would you describe the Internet in one sentence?

Warm up: 400m run then rounds of 10 pass throughs with a lunge, 5 rope knee raises, 5/5 active lizard

WOD: For time *22 minute cap

1 mile run

10 rope climbs

50 overhead squats 95/65

How to scale: Reduce run distance to take under 10 minutes; in case of rain/injury sub a bike/row/ski that amounts to roughly 10 minutes of moderate effort. Sub partial climbs or 50 strict hanging knee raises. Use a lighter barbell or sub front squats. 

Objective: Today’s medium-long chipper is simple but requires skill in all three broad areas of Crossfit — monostructural, gymnastics, and weightlifting. Even if you have a weakness among those, the time cap today is generous enough that proper scaling should allow everyone to finish. Aim to spend less than 10 minutes on the run; from there a pace of 2 rope climbs per minute and 10 overhead squats per minute gets you in ahead of the 20-minute mark. 

Score: time to complete 

Wednesday 4.15

Name game: What’s one non-traditional phone app you can’t live without?

Warm up: coach-led track/mobility 

WOD: With a partner, 3 10-minute intervals for max calories; 1 minute rest between intervals. 

Interval 1: max calorie row

1 partner rows while the other partner holds a plank; switch as desired

Interval 2: max calorie ski

1 partner skis while the other partner holds front-racked kettlebells; switch as desired

Interval 3: max calorie Echo bike

1 partner bikes while the other partner holds kettlebells in farmers carry position; switch as desired

Rx KB load is 24/16.

Solo: Alternate between machine work and static holds every 30-60 seconds.

Objective: Communicate well to maximize your score on today’s machine-themed partner workout. Make sure you’re managing grip and core fatigue on the static holds as well as your pace on the machines. You may only be doing short stints, but catching your breath while your partner is on the machine is easier said than done when you factor in the static holds. 

Score: total calories 

Thrive:
WOD: 4 rounds for time, 1 min per station, max reps
Jump Rope
Goblet Squat
Burpee to plate
Plate G2O
rest

Thursday 4.16

Name game: Which was your first magazine subscription?

Warm up: coach-led jump rope & barbell 

WOD: 25 minute AMRAP 

7 power snatches 95/65

7 power cleans 95/65

7 thrusters 95/65

30* double unders

Rest 1 minute 

*Every time you break up a barbell skill, add 5 double unders to that round. For example, if you break each skill 4-3, do 45 double unders that round. 

How to scale: Reduce the load! The goal is 7 unbroken reps of each skill for as much of the WOD as possible. Sub 60 single unders + 10 penalty reps per break. 

Objective: We’ve practiced barbell cycling the last two weeks; now it’s time to apply it in a WOD. This is meant to be a sprint/rest effort. The goal is to do each set of 7 on the barbell unbroken — that means touch-and-go reps on the cleans and snatches and no breaks on the thrusters — and that goal is reinforced by penalty reps on the jump rope added to each round that you do break. Aim for a minimum of 7 rounds — a pace of around 2:45 per round or faster, not including the rest minute. 

Score: rounds & reps

Friday 4.17

Name game: Do you pronounce GIF like “jif” (like Jif peanut butter) or “gif” (like gift)?

Warm up: 2 minute run/bike/row then rounds of 10 good mornings, 10 glute bridges w/ band, 5 inchworms 

Strength: deadlift 5×5

WOD: 8 rounds for max reps

:20 toes to bar

:10 rest

:20 burpees

:10 rest

How to scale: knees to elbows/chest/hips; straight-arm burpees.

Objective: We’ve done a lot of squats in the past few months, so we’re turning our attention to deadlifts for a bit. It’s up to you if you want to build or work across on today’s sets, but all five should be challenging. The WOD is an alternating tabata of two more hinge-based skills. Your rest is built in; scale so that you’re able to keep moving for the majority of each working interval.

Score: deadlift load & total reps

Thrive:
WOD: 4 rounds, 1min per station, max reps
Ski Erg
Landmine Clean and Jerk
Bike
Alternating Gorilla row
Shuttle Run

Saturday 4.18

Name game: What’s your go-to excuse to get out of plans?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP

Partner A: 200m run

Partner B: AMRAP

2 wall walks

8 chest to bar pull-ups

16 alternating goblet lunges 24/16

*Switch when partner A finishes the run; pick up where B left off. 

How to scale: Partial wall walks; regular pull-ups, jumping C2B, or challenging ring rows; lighter kettlebell. In case of rain: 15/12 calorie Echo bike (18/15 C2 bike).

Objective: It’s our second partner WOD of the week and you’re 0 for 2 on getting any built-in rest as part of the deal. It’s ok to use the runs as recovery today as long as those runs don’t turn into walks. The partner working on the AMRAP should be there for 60-90 seconds at a time, ideally allowing them to get through 2 movements if not a full round each time. 

Score: rounds & reps

Sunday 4.19

Strength: bench press 6×4; strict press 6×4

Thrive:
WOD: 3 rounds, 45 sec per station,, max reps
(Right) Bulgarian KB Clean/ Bulgarian Split Squat
(Left) Bulgarian KB Clean/ Bulgarian Split Squat
Hanging knee raise/ T2B
Z-press
Burpee Box Jump
Burpee Box Jump
rest
rest