Happy Sunday, everyone! Three months down, exciting things to go!! We’ve officially wrapped up March with our Leading Ladies Week, an awesome week of workouts celebrating all the amazing women in our community.
We will be starting our Oly Cycle strength this month so get ready to lift heavy and to lift heavy often! We will see either a Deadlift or a Squat each week to compliment these movements and keep us getting stronger, strength will focus on the Snatch and Clean & Jerk to not only get more confident and consistent with the movements, but also to MOVE MORE WEIGHT!
We’re also kicking off the next 8-week session of CrossFit Youth starting tomorrow! These classes will be held every Monday and Wednesday from 4:15–5:15 PM. Our younger athletes will have priority access to the outdoor rig, so get ready to see some serious hustle out there!
🗓️Mark your calendars because we’ve got a Health Seminar coming up on Saturday, April 26th! This event is FREE for all members and will feature a lineup of guest speakers sharing valuable tips on how to improve both mentally and physically—in and out of the gym. The day will kick off with an optional mobility session led by Vanessa, certified yoga instructor (200+ hours). Please RSVP so we can get an accurate headcount. Note that there will be no Saturday class or open gym that day.
It’s going to be a great month ahead, let’s keep pushing, lifting, and working together to make progress!
Workouts for the Week:
MONDAY
SKILL – ALL
ON A 10:00 RUNNING CLOCK…
Practice Gymnastics Options…
Legless Rope Climbs
Rope Climbs
Strict Pull-Up + Strict Knees to Elbow
L-Hang Hold
WORKOUT – ALL
AMRAP x 16 MINUTES
400m Run
30 Box Jumps (20)
2 Rope Climbs*
*Option to Substitute…
6 Strict Pull-Ups
6 Strict Knees to Elbow
4 Ground to Standing Rope Ascents
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Snatch Prep
4-5 SETS*
1 Snatch Pull
+ 1 Power Snatch
+ 1 Overhead Squat
+ 1 Hang Squat Snatch
-Rest As Needed b/t Sets-
*Keep weight Light. This is a primer for tomorrow’s 1RM attempt.
2.) Kipping Skill
EMOM x 8 MINUTES
1 Kip Swing
+ 1 Toes to Bar or Toes to Something
+ 1 Kip Swing
+ 1 Toes to Bar or Toes to Something
TUESDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1RM Snatch
(Score is Weight)
Testing Week 1 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
60 Wall Balls (20/14)
30 Power Snatches (95/65)
30 Wall Balls
15 Power Snatches
(Score is Time)
WORKOUT – FITNESS
FOR TIME
60 Wall Balls (14/10)
60 Power Snatches (65/45)
30 Wall Balls
15 Power Snatches
(Score is Time)
WEDNESDAY
WORKOUT – ALL
EVERY 3:00 x 5 SETS
500/400m Row
Max Burpees in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Burpees)
POST-WORKOUT STRENGTH – ALL
4 SETS
8/8 Back Rack Reverse Lunges*
-Rest As Needed b/t Sets-
*Stay and a Moderate Weight across all Sets.
(Score is Weight)
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Clean Prep
4-5 SETS*
1 Clean Pull
+ 1 Power Clean
+ 1 Front Squat
+ 1 Hang Squat Clean
-Rest As Needed b/t Sets-
*Keep weight Light. This is a primer for Friday’s 1RM attempt.
2.) Kipping Skill
EMOM x 8 MINUTES
1 Kip Swing
+ 2 Half Pull-Ups
+ 1 Kip Swing
+ 2 Pull-Up
THURSDAY
SKILL – PERFORMANCE
4 SETS
1 Strict Toes to Bar
+ 2 Toes to Bar
+ 4 Alt. Toes to Bar
-Rest As Needed b/t Sets-
SKILL – FITNESS
4 SETS
1 Strict Knees to Chest
+ 2 Toes to Something
+ 4 Alt. Toes to Something
-Rest As Needed b/t Sets-
WORKOUT – PERFORMANCE
EMOM x 20 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Double Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Bar
(Score is Total Reps)
WORKOUT – FITNESS
EMOM x 20 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Single Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Something
(Score is Total Reps)
FRIDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1RM Clean & Jerk
(Score is Weight)
Testing Week 1 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTES
5 Power Clean & Jerks (155/105)
100m Run
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 8 MINUTES
5 Power Clean & Jerks (115/75)
100m Run
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
FOR QUALITY*
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
-Into-
5:00-10:00
Foam Roll Lats & Legs
*Today’s Extra Credit should be done post 1RM attempt. Normally we will see Pull work/ gymnastics on this day but we have a big workout tomorrow and had a big lifts today so recover and get ready for tomorrow!
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME
200 Pull-Ups
400 Push-Ups
600 Air Squats
*P1 works while P2 rests. Split reps, movements, and work up as needed.
(Score is Time)
