Crossfitsv finalbluelogoonly

April 21, 2019 Sunday

Rest Day

April 20, 2019 Saturday

Warm Up:

2-3 rounds: --10 pulls on the rower for max cal --7 ring push-up --3 ***kip swing** + 1 pull-up + 3 kip swing --30 singles

Goal: sub 21 mins

Goal: sub 21 mins

Post Workout:

***Pec stretch*** --1:30 Roll/smash upper back --2 mins


April 19, 2019 Friday

Warm Up:

2-3 rounds: --5 ***windmill*** + single arm press/side --5 ***roll over v sit*** --5 hang muscle snatch --5 stiff leg deadlift ***Burgener snatch*** x 2

Just get it done.

Garage Version:

Just get it done.

Post Workout:


April 18, 2019 Thursday

Warm Up:

Banded front rack stretch --1:30/side Easy EMOM: --odd: 10 ***lunge with twist*** + 3 jumping pull-up on rope --even: 45 secs cal bike or row

Goal: sub 10 mins

Garage Version:

Sub out 7 strict pull-ups for each rope climb if you don't have a rope. Goal: sub 10 mins

Post Workout:

Easy bike, row, or jog till the clock hits 15 mins Roll/smash lats and quads --2 mins each


April 17, 2019 Wednesday

Warm Up:

Easy AMRAP 7 mins: --5 ***pike compression*** --10 ***band good morning*** --40 ***plyo skier*** --10 ***kneeling shoulder tap*** --5 kip swing

Goal: sub 16 mins

Garage Version:

Goal: sub 16 mins

Post Workout:

Icon ***Shoulder Maintenance*** or Crossover Symmetry


April 16, 2019 Tuesday

Warm Up:

2-3 rounds: --10 ***spiderman*** --10 banded front raise --10 single leg box step-up w/ pvc or light barbell overhead --10 cal bike or row ***Burgener clean x 2***

Goal: sub 6 mins

Garage Version:

Goal: sub 8 mins

Post Workout:

***Pigeon stretch*** --2 mins/side Roll/smash lats --2 mins


April 15, 2019 Monday

Warm Up:

***Icon dynamic warm up*** Reverse tabata bike or row --8 rounds of 10 secs hard and 20 secs easy

Garage Version:

Post Workout:

Couch stretch --2 mins/side Banded lat stretch --1:30/side


April 14, 2019 Sunday

Rest Day

April 13, 2019 Saturday

Warm Up

2-3 rounds: --5 single leg deadlift/side --30 double under --5 ***inchworm*** w/ push-up --50 ***plyo skier***

Team Workout:

Teams of 2- alternate movements with a partner until each has completed 4 rounds. Goal: sub 25 mins

Garage Version:

Goal: sub 20 mins

Post Workout:

Accumulate 100 of each. + Roll/smash hammies and calves --2 mins each