Full Program April 20 to 26

Monday 4.20

Name game: Would you rather have to delete all social media, or never be able to delete any posts?

Warm-up: coach-led barbell 

Strength/WOD: Every 2 minutes for 10 sets, touch-and-go power cleans

10-10-8-8-6-6-4-4-2-2

(10 reps each of the first two intervals, 8 reps in the third and fourth intervals, etc.) 

Accessory: 400m farmers carry as heavy as possible 

Objective: We’re still focusing on barbell cycling, this time, ideally, working your way up in weight as the sets decrease in size. Expect the first 4-6 sets to be the hardest: as the reps go down, your rest time will go up. The strength work is the workout today, so make sure you’re challenging yourself on every set. The accessory is not optional, plus it’s good grip work and good practice for those training for Hyrox.

Score: max clean load

Thrive: WOD: 3 rounds, 1:15 of work, 00:15 transition time, max reps…

-Ski Erg

-Alt. DB Snatch

-Jump Rope skips

-Sled row

-Burpee Box Jump

Tuesday 4.21

Name game: What’s the most embarrassing fall you’ve had in your life?

Warm-up: 6 minute EMOM

Odds: row

Evens: AMRAP 7 pass throughs, 5 scap pull-ups, 3 divebomber push-ups 

WOD: Every 3 minutes for 10 rounds, alternating between:

250m row + max set of strict handstand push-ups

250m row + max set of strict pull-ups 

*To share rowers, have some athletes start at 1:30 each round  

How to scale: Pick versions of each skill that will allow you to get a minimum of 5 reps each round. Use ab-mats, do negatives, or sub pike push-ups or z-press. Sub banded strict pull-ups or ring rows. 

Objective: Today’s intervals constitute two workouts in one. First, there’s 10x250m row. You should have around 2 minutes between each rep, so all 10 should be quick, and your times should be consistent — a gap of no more than 2-3 seconds between fastest and slowest, ideally. Then, there’s some strict gymnastics skill/strength work. “Max set” means unbroken reps, so give yourself a quick breather between the row and starting your set.  

Score: slowest row (10 times in SugarWOD); total HSPU + PU reps

Wednesday 4.22

Name game: Happy Earth Day! What’s your favorite not-man-made place on earth?

Warm-up: coach-led track/mobility

WOD: 3 rounds, 2 minutes per station, for max reps

shuttle run (50’ = 1 rep)

burpee broad jumps*

shuttle run (50’ = 1 rep)

calorie ski

rest

*These can be done along the shuttle run course or in place inside the rig depending on class size. 1 burpee = 1 rep regardless.

Objective: We’re back to a solo effort for this week. Unlike yesterday’s sprinty intervals, today’s are long, featuring a 4:1 work:rest ratio and a whole lot of hinging. While some of these movements lend themselves to higher output than others, focus on making a consistent effort at all four stations rather than gaming the workout to maximize your score.  

Score: total reps

Thrive: WOD: 4 rounds for time, 1min per station, max reps

-Alternating KB clean

-Bear crawl

-DB bench-press

-Cal Bike

-Rest

Thursday 4.23

Name game: If you were going to wear a wig, what would it look like?

Warm-up: For 4 minutes, rounds of 20 jump rope, 10 band pull-aparts, 10 band pass-throughs

Strength: bench press 6×2

WOD: “Annie” (compare to 4/7/25, 10/24/23)
For time *11 minute cap
50-40-30-20-10
double unders
sit-ups

How to scale: If you can do DU but inconsistently or for sets of <20 at a time, scale the reps to 25-20-15-10-5. Otherwise, sub 100-80-60-40-20 single unders. Similarly, reduce the sit-ups reps if 50 will take you longer than 2:00. 

Objective: The reps are going down again on our pressing skills. Aim to go heavier today than you did for the 5×3 on April 7, either building in weight or using the same load across your six working sets, as you prefer. The workout is a classic CrossFit benchmark. Be quick, and ideally unbroken, on the sit-ups, and go in with a plan for breaking up the double unders if you know that your consistency suffers when you start getting tired.  

Score: max bench & time to complete

Friday 4.24

Name game: What’s the worst thing you’ve ever smelled?

Warm-up: 400m run then rounds of 10 kip swings, 10 empty bar or PVC RDLs, 10 empty bar or PVC front squats

WOD: Every 4 minutes until 40 front squats are complete *24 minute cap (6 rounds)

400m run

4 muscle-ups

Max reps front squat 185/125 (from floor) 

How to scale: In case of rain/injury, sub 25/18 calorie Echo bike or 30/24 calorie row/bike/ski. Reduce the MU reps, count attempts, or sub 8 challenging pull-ups. Your squats should be heavy enough that completing more than 5-8 at a time is a significant challenge. 

Objective: Today’s intervals are of the choose-your-own-rest variety. The goal should be to get through the run and the muscle-ups in no more than 3 minutes each round to allow some time to accumulate reps of the front squat. But be careful not to get into a fatigue cycle where squatting up to the last possible seconds makes your buy-in slower and slower each subsequent round. A pace of 7 squats per round beats the cap. 

Score: time to complete

Thrive: 

WOD: 5 rounds for time, 1min per station, max reps

-Hanging Knee Raises

-Alternating KB lateral lunge

-Alt. landmine press

-Shuttle run

Saturday 4.25

Name game: If you could make a new ice cream flavor, what would it be?

Warm-up: coach-led funzies

WOD: For time with a partner *32 minute cap

3 rounds:

20 toes to bar

20 bar-facing burpees

20 power snatches 75/55

Then, 70/60/50 calorie Echo bike

Then, 2 rounds:

20 toes to bar

20 bar-facing burpees

20 power snatches 75/55

Then, 70/60/50 calorie Echo bike

Then, 1 round:

20 toes to bar

20 bar-facing burpees

20 power snatches 75/55

*One partner works while the other rests; switch as desired.

How to scale: Knees to elbows/chest/hips; straight-arm/step-overs; lighter bar/from the hang. 

Objective: We’re back to our typical one works/one rests partner workout format for this lengthy chipper. Balance the needs to conserve energy and limit transition time by switching off every 45-60 seconds on the bike and every 5-10 reps on the other skills. A pace averaging 15-16 reps per minute is required to finish. 

Score: time to complete or reps at cap (500/480/460 total)

Sunday 4.26

Warm up: 5 minutes cardio + coach’s choice

Strength: Every 3 minutes for 5 sets: 5 deadlifts

Then, 1 max reps drop set at 50% of your maximum load.

*If you were in class on 3/29 and/or 4/17, try to build on those loads

Accessory: 3-5 sets

8/side Bulgarian split squats

5 high seated box jumps

HYROX: 1 round for time. 

-400m run

-40 Reverse lunge to wall-ball

-400m run

-40 KB Front Rack Step-ups

-400m run

-40 Sled Rows

-400m run

-20 Devils Press 

-400m run

-20 cal Ski Erg/ Row erg

Thrive: Thirve

WOD: 4 rounds, clock beeps every min, max reps

-Cal Row

-Cal Row

-(Right) Curtsy thruster

-(Left) Curtsy thruster

-(Right) SA landmine bent over row

-(Right) SA landmine bent over row