Monday 4.17
Name game: What was your worst subject in school?

Warm up: for 4 minutes complete rounds of 20 single/double unders, 10 banded pass throughs, 10 banded strict press

Strength: strict press 5×3

WOD: 1:30 on, :30 off, for 6 rounds:
3 wall walks
5 strict HSPU (Rx+ wall-facing)
7 kipping HSPU
Max reps double unders

Lifestyle: reduce reps (e.g. 2-4-6); or partial wall walks, z-press/pike push-ups; DU attempts

Cooldown: 1 min/side flat thread the needle stretch, 1 min/side calf stretch on rig

Objective: Today is all about pressing. For the strict press, try to use the same weight for all five sets, and aim for a weight heavier than you used for the 5×5 on 3/24. The workout continues the pressing theme — this time inverted. Scale the handstand skills to be completed in under 1 minute, then take advantage of the chance to practice double unders without any requirement to get a fixed number of reps.

Score: strict press weights and total DU

Tuesday 4.18
Name game: How many pets do you have currently?

Warm up: 400m run then work up to your deadlift weight

WOD: 5 minutes on, 1 minute off, for 5 rounds:
600m run
AMRAP in remaining time:
5 deadlifts 275/185
25 sit-ups
*Pick up the AMRAP where you left off

Lifestyle: reduce deadlift weight to a moderately heavy set of 5. Scale the run distance if 600m would take longer than 4 minutes. (Injury scale: 36/30 bike.)

Cooldown: 1 min/side pigeon stretch, 1 min downward dog

Objective: Today is about moving relatively heavy weight well under fatigue — both cardiovascular, from the running, and midline, from the sit-ups. Your runs should be taking around 3 minutes and no longer than 4, and the deadlift should be a weight you can do unbroken, at least to start. Aim for 1-2+ rounds in each interval.

Score: rounds & reps

Wednesday 4.19
Name game: What’s the best pasta shape?

Warm up: 2 minute run/bike/row then rounds of 10 scap pull-ups, 10 scap push-ups, 10 air squats

Skill: pull-up/muscle-up progressions

WOD: “Cindy”
20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats

Lifestyle: ring rows, box push-ups

Cooldown: 1 min wall chest stretch, 1 min/side banded lat stretch

Objective: Cindy is one of the best known benchmarks in Crossfit, and for most people it comes down to managing muscle fatigue on the push-ups. Make sure you’re breaking up your sets before you hit failure there or on the pull-ups, and watch the clock to try to keep your time for each round consistent. Average scores are roughly 14 rounds for women and 17 rounds for men; a score of 20+ rounds is fantastic. See 12/14/21 in SugarWOD for past results.

Score: rounds & reps

Thursday 4.20
Name game: What’s the most frivolous purchase you’ve made recently?

Warm up: coach-led barbell

Strength: 18 minutes to complete 10-8-6-4-2 power clean. Try for touch-and-go reps and add weight after each successful set. Rest 2 minutes between sets.

WOD: 5 rounds for time *15 minute cap
15/12 calorie Echo bike or 200m run or 250m row/500m bike erg
12 DB hang power cleans 50/35
12 toes to bar

Lifestyle: 40/25, K2E or knee raises

Cooldown: 1 min/side couch stretch, 1 min cobra stretch

Objective: Our barbell cycling work continues with power cleans taken from the ground. Watch the clock to make sure you’re sticking to the prescribed rest between sets. For the workout, you should aim to finish the bike/run/row in under 1:15, then try to stay as unbroken as possible on the other two skills. Keep in mind that if you choose to row, this will have significantly more interference as far as grip and pulling fatigue than biking or running will.

Score: clean weights & time to complete

Friday 4.21
Name game: would you rather be a reverse centaur (horse top/person bottom) or a reverse mermaid/merman (fish top/person bottom)?

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 air squats, 5/5/5/5 banded monster walks

Strength: tempo back squat 5×2 @ 33×1

WOD: For time *9 minute cap
60 dumbbell box step overs 50/35, 20”
*every time you set the dumbbells down, complete 20 jumping alternating lunges before continuing

Lifestyle: 40/25, regular lunges

Cooldown: 1 min/side couch stretch, 1 min/side pigeon stretch

Objective: Today’s will be the heaviest sets we do of our tempo squats; as usual, the goal is to use the same heavy weight for all five sets. The WOD is a mix of single leg strength work and grip work. Make sure you’re alternating legs on the step-overs, and take a break before you reach grip failure so you’re not stuck doing penalty lunges every few reps toward the end of the workout.

Score: back squat weights & time to complete

Saturday 4.22
Name game: Happy Earth Day! What’s one thing you do or want to start doing to be environmentally friendly?

Strength: coach-led funzies

WOD: With a partner, 30 minute AMRAP
5 burpees
3 bar muscle-ups
1 power snatch 155/105
*Alternate full rounds

Lifestyle: straight-arm burpees, strict or C2B pull-ups, heavy snatch single

Objective: You and your partner will be sprinting through rounds of three complex, full-body movements. The burpees are there to start getting your heart rate up before you approach an advanced gymnastics skill and a heavy weightlifting movement. If you’re scaling one or both of those movements, pick options that are appropriately challenging.

Score: rounds & reps

Sunday 4.23
Strength: front squat 3×8, 1×5, 2×2, 1×1