Monday 4.15
Name game: Happy tax day! If you were going to run a scam posing as an IRS agent, what type of gift card would you request as payment?

Warm up: 2 minute run/bike/row, then rounds of 8 squat to hip hinge, 8 jumping squats, 5-5-5-5 monster walks

Strength: 1 rep max front squat

WOD: 10 minute EMOM
Odds: 18/14 calorie row (:50 cap)
Evens: max reps back squat 95/65 (no racks)
*if no rowers available: 18/14 C2 bike or 14/11 Echo bike

How to scale: Adjust the calories to finish under :50 and reduce the squat load to keep accumulating reps for most of the minute.

Objective: We’ve been building front and back squat load over the past month in preparation for today: a chance to test out your front squat and, if you’re feeling good, shoot for a new PR. Start with sets of 5-8 using the empty bar and very light loads, then go down to sets of 3, then 2, then 1 as you approach your max. Make good use of small change plates — don’t match an old PR! The WOD asks you to hold a solid row pace, then hold on to a light barbell that might not feel so light after a few minutes. Find a rhythm to keep accumulating reps for most of the minute.

Score: 1 RM front squat & total back squats

Tuesday 4.16
Name game: When’s the last time you called someone on the phone just to chat?

Warm up: coach-led barbell

Strength: 12 minute EMOM
1 hang power snatch + 1 power snatch

WOD: AMREPs in 10 minutes
2, 4, 6 etc.
power snatch 135/95
ring muscle-ups

How to scale: Pick loads and movements challenging enough that you need to break them up — athletes going Rx won’t be going unbroken for more than a couple of rounds if at all. Alternatively, if you struggle to move well doing harder skills, instead double the reps (do 2, 4, 6, etc.)

Power snatch: Reduce the weight to maintain relatively quick singles. Go from the hang if needed.

Ring muscle-ups: Make attempts, do bar muscle-ups, or sub equal reps of a strict pull and a strict dip.

Objective: We’re building — technique permitting — to a heavy single on a power snatch complex, then we’re keeping a moderately heavy load on the bar for a quick ascending ladder of power snatches paired with some high skill gymnastics. Take advantage of the workout format — with no minimum amount of work to be done — to challenge yourself on your snatch load, muscle-up scale, or both.

Score: max snatch complex & total reps

Wednesday 4.17
Name game: Which CrossFit movement is most likely to leave you bleeding, bruised, or otherwise physically scarred?

Warm up: track-style

WOD: For time *30 minute cap
21-15-9
dumbbell push press 50/35
toes to bar
Rest 3 minutes, then:
21-15-9
dumbbell box step overs 20” 50/35
push-ups
Rest 3 minutes, then:
21-15-9
dumbbell hang power cleans 50/35
burpees over DB (lateral)

How to scale: Each of these couplets should be close to a sprint; no single couplet should take longer than about 8 minutes. Pick modifications you can do for sets of 10+ reps at a time.

Dumbbell skills: Use lighter dumbbells. For the step-overs, a lower box is also an option.

Toes to bar: Do knees to elbow, knees to chest, or hanging knee raises.

Push-ups: Use a box to elevate your hands.

Burpees: Do straight arm burpees and step over the dumbbell.

Objective: Today’s workout is three short couplets that have been combined to make one longer, interval-style workout. Each of these should be anywhere from 3-8 minutes of work, between which you’ll have three minutes to recover and get ready for the next one. This is a sprint-rest style workout: push hard on each couplet and try not to break any movement more than once or twice per round.

Score: time to complete (including rest)

Thursday 4.18
Name game: How much would someone have to pay or otherwise bribe you to run a marathon in a banana costume?

Warm up: 400m run then 2 rounds of 10 down dog with alternating toe touch, 10 glute bridges, 10 good mornings

Movement prep: Build to deadlift weight

WOD: 3 rounds for time *24 minute cap
1000m run
10 deadlifts 315/205
*in case of rain/injury: 60/45 Echo bike; 2500/2000m C2 bike.

How to scale: Reduce the load on the deadlifts to a weight that is heavy for a set of 5. Reduce the distance on the run if you can’t complete 400m without stopping to walk.

Objective: You’ve got to run to earn your heavy lift today, and you’ve got plenty of time to get through those 1k runs, so everyone has a chance to “Rx” the run today. Once you’re done running, take a moment to make sure you’re set up properly for the deadlift then get to work. Small sets or quick singles are fine, but keep breaks longer than a few seconds to a minimum on any part of this WOD.

Score: time to complete

Friday 4.19
Name game: Where’s the worst place you can think to take someone on a first date?

Warm up: 2 minutes of jump rope then rounds of 20 jumping jacks, 10 med ball thrusters, 10 kip swings

Strength: 1 rep max push press

WOD: 12 minute AMRAP
50 double unders
35 wall balls 20/14
20 pull-ups

How to scale: Modify to have a shot at 3+ rounds.

Double unders: Spend up to a minute making attempts or accumulating single-single-doubles or sub 10/8 calorie bike.

Wall balls: Use a lighter ball and/or aim for a lower target.

Pull-ups: Do jumping pull-ups or ring rows.

Objective: The same guidance that applied to the max front squat on Monday applies to the max push press today: start with bigger sets at very light loads, then work up in weight in progressively smaller sets, ending with singles as you approach your goal weight for the day. The push press is the focus; the workout is a medium-short AMRAP where the goal is simply to keep moving, taking smart breaks on the wall balls especially to avoid spiking your heart rate. Aim for 3+ rounds.

Score: 1 RM push press and rounds & reps

Saturday 4.20
Name game: What’s the most ambitious home improvement/maintenance work you’re willing to do without professional help?

Warm up: coach-led funzies

WOD: For time with a partner *35 minute cap
10-20-30-40
power cleans 135/95
bar-facing burpees
Then,
100/85/70 calorie bike
Then,
40-30-20-10
power cleans 135/95
bar-facing burpees
*One partner works at a time; switch as desired. Solo: half reps

How to scale: Ensure that when it’s your turn, you’re going and not taking big breaks between cleans or burpees.

Power cleans: reduce the load to something you can maintain for sets of 5, touch-and-go or as quick singles. Go from the hang if needed.

Bar-facing burpees: Do straight-arm burpees and/or step over the bar.

Objective: You and your partner are going up a ladder and back down, with a solid “break” at the top for a little bike ride. Make a plan for sharing the work with your partner, ideally broken into sets of 5-10 reps at a time and taking into consideration your relative strengths.

Score: time to complete or reps at cap (total is 500/485/470)

Sunday 4.21
Strength: Front Squat 6×3 w/ 2 sec pause 75% to 85% of 1RM
*Rest 2-3 minutes between sets.
Accessory: Push Press 4×3