Crossfitsv finalbluelogoonly
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Apr | 1

  • Warm Up:
  • 5 RFT: Push Press and Medicine Ball Cleans
  • Garage Version: 5 RFT: Dumbbell Push Press and Medicine Ball Cleans
  • Post Workout:

2

  • Warm Up:
  • AMRAP 9 mins: Power Cleans and Bike Calories
  • Garage Version: AMRAP 9 mins: Dumbbell Power Cleans and 800 m
  • Post Workout:

3

  • Warm Up:
  • 2 RFT: Thrusters and Burpees
  • Garage Version: 2 RFT: Dumbbell Thrusters and Burpees
  • Post Workout:

4

  • Warm Up:
  • Split Jerk : 3-3-2-2-1-1-1
  • Double Kettlebell Front Rack Carry : 1-1-1
  • Garage Version: Dumbbell Split Jerk : 10-10-10-10
  • Post Workout: FQ: Rower Pikes and Rower Walk Outs

5

  • Warm Up:
  • Garage Version: FT: Dumbbell Deadlifts, Strict Handstand Push-ups and Double Unders
  • FT: Deadlifts, Strict Handstand Push-ups and Double Unders
  • Post Workout:

6

  • Warm Up:
  • Team Workout: Alt EMOM 24 mins: Bike Erg Calories and Wall Balls
  • Garage Version Team Workout: Alt EMOM 24 mins: 200 m and Wall Balls
  • Post Workout: FQ: Banded Seated Leg Curls and Seated Calf Raises

7

  • Rest Day

8

  • Warm Up
  • 5 RFT: Clusters, Toes-to-bars and Double Unders
  • Garage Version: 5 RFT: Dumbbell Clusters, Toes-to-bars and Double Unders
  • Post Workout:

9

  • Warm Up
  • Front Squat : 10-8-6-4-2
  • FQ: L-Sit Rope Climbs, Legless Rope Climbs and Rope Climbs
  • Garage Version: Dumbbell Front Squat : 10-10-10-10
  • Post Workout:

10

  • Warm Up
  • Alt EMOM 40 mins: Row Calories, Pull-ups, Push-ups and Air Squats
  • Garage Version: Alt EMOM 40 mins: 200 m, Pull-ups, Push-ups and Air Squats
  • Post Workout:

11

  • Warm Up
  • Kettlebell Swing : 150 Reps for Time
  • Midline 1: Banded Plank Hold : 3x 40 secs
  • Midline 2: Standing Teapot : 10-10-10

12

  • Warm Up
  • 3 RFT: Back Squats and Muscle-ups
  • 3 RFT: Dumbbell Squats and Muscle-ups
  • Post Workout: FQ: Banded Seated Leg Curls and Seated Calf Raises

13

  • Warm Up
  • Team Workout: 4 RFT: Deadlifts, Over Unders and Bar Facing Burpees
  • Garage Version: 4 RFT: Dumbbell Deadlifts, Over Unders and Burpees Over Dumbbell
  • Post Workout: FQ: Banded Pull Aparts and Banded Face Pulls

14

  • Rest Day

15

  • Warm Up:
  • Lifting: High Bar Back Squats, Double Kettlebell Front Rack Walking Lunges, Shoulder Press and Dumbbell Incline Bench Press
  • Garage Version: Lifting: Dumbbell Squats, Double Kettlebell Front Rack Walking Lunges, Dumbbell Shoulder Press and Dumbbell Incline Bench Press
  • Post Workout:

16

  • Warm Up:
  • 5-4-3-2-1: Hang Squat Cleans and Push Jerks
  • Garage Version: 5-4-3-2-1: Dumbbell Hang Squat Cleans and Dumbbell Push Jerks
  • Post Workout:

17

  • Warm Up:
  • 2 RFT: Strict Toes-to-bars, Deadlifts, Bar Facing Burpees and Double Unders
  • Garage Version: 2 RFT: Strict Toes-to-bars, Dumbbell Deadlifts, Burpees Over Dumbbell and Double Unders
  • Post Workout:

18

  • Warm Up:
  • FT: Thrusters, Rope Climbs and Legless Rope Climbs
  • Garage Version: FT: Dumbbell Thrusters, Rope Climbs and Legless Rope Climbs
  • Post Workout:

19

  • Warm Up:
  • Alt EMOM 20 mins: Clean & Jerks, Muscle-ups, Handstand Push-ups and 2 more
  • Garage Version: Every 4 mins for 20 mins: Dumbbell Clean & Jerks, Muscle-ups, Handstand Push-ups and 2 more
  • Post Workout: FQ: Banded Seated Leg Curls and Seated Calf Raises

20

  • Warm Up:
  • FT: Row Calories and Burpee Pull-ups
  • FT: Runs and Burpee Pull-ups
  • Post Workout:

21

  • Rest Day

22

  • Warm Up:
  • 1 1/4 Front Squat : 3-3-3-3-3
  • Stiff Legged Deadlift : 1x15
  • Close Grip Bench Press : 10-10-10
  • Strict Pull-ups : 2x Max Rep
  • Garage Version: Lifting: 1 1/4 Dumbbell Front Squats, Dumbbell Stiff Legged Deadlifts and Dumbbell Close Grip Bench Press
  • Post Workout:

23

  • Warm Up:
  • 2019 Rogue Invitational Online Qualifier - Workout 1
  • Garage Version: AMReps 11 mins: 1 mi and Handstand Push-ups
  • Post Workout:

24

  • Warm Up:
  • 2019 Rogue Invitational Online Qualifier - Workout 2
  • Grunt Work: 2 RFT: Reverse Sled Drags and Kettlebell Farmers Carries
  • Garage Version: AMRAP 9 mins: Dumbbell Front Squats, Dumbbell Facing Burpees and Dumbbell Shoulder-to-Overheads
  • Post Workout:

25

  • Warm Up:
  • 5x RFT: Ski Ergs and Double Unders
  • Garage Version: 5x RFT: 400 m and Double Unders
  • Post Workout:

26

  • Warm Up:
  • 2019 Rogue Invitational Online Qualifier - Workout 3
  • Garage Version: FT: Dumbbell Squat Snatches, Chest-to-bar Pull-ups and Box Jump Overs
  • Post Workout:

27

  • Warm Up:
  • 2019 Rogue Invitational Online Qualifier - Workout 4
  • Gymnastics: 3 RFQ: Hip Extension Holds, Freestanding Handstand Holds and L-Sits
  • Garage Version: AMRAP 7 mins: Dumbbell Deadlifts and Muscle-ups
  • Post Workout:

28

  • Rest Day

29

30

May | 1

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