Monday 4.7
Name game: What’s something that you’ve used AI to help with?

Warm up: 2-3 minutes coach-led jump rope then rounds of 10 band pass throughs, 10 band pull-aparts, 10 scap push-ups

Strength: bench press 4×8; same or similar loading for all sets
*Optional: easy bike or row 2-3 minutes between sets

WOD: “Annie” (compare to 10/24/23)
For time *11 minute cap
50-40-30-20-10
double unders
sit-ups
*If you’ve previously done Annie in under 7:00, Rx+ options are DU must be unbroken; v-ups instead of sit-ups

How to scale: If you can do DU but inconsistently or for sets of <20 at a time, scale the reps to 25-20-15-10-5. Otherwise, sub 100-80-60-40-20 single unders. Similarly, reduce the sit-ups reps if 50 will take you longer than 2:00.

Objective: A few weeks back we did sets of 10 on the bench mixed with hard rows. Today we’re just benching, with some optional easy cardio between sets and lower reps. Make it heavier! Similar to “Karen” last week, today’s benchmark, “Annie,” is one where “Rx” looks tempting, but again it is only the right choice for you if you can hit that standard AND finish within the intended time domain of under 10 minutes.

Score: bench load & time to complete

Tuesday 4.8
Name game: What’s a fitness/wellness myth that you used to believe?

Warm up: Every 1:30 x 6
Odds: 250m row (easy, medium, hard)
Evens: AMRAP 8 pass throughs with lunge, 4/4 active lizard stretch, 4 rope knee raises
Then, rope climb review & warm up to OHS weight

WOD: 5 rounds, 3 minutes each, for max reps
20/15 calorie row
3 rope climbs
Max reps overhead squats 95/65
*Rest 3 minutes between rounds

How to scale: Modify to have at least :45  for OHS.

Row: Reduce the calories to 15/12 if completing the warm-up rows in time was challenging. These should take less than 1:15 every time.

Rope climbs: Do 1-2 climbs per round, 3 partial climbs, or 15 strict knee raises. This should take :45 to 1:00 to complete. If you’re getting your knee raises done faster than that, make them harder or incorporate progressions on the rope.

Overhead squats: Reduce the load or sub front squats. You should be able to do at least 10 reps in a row.

Objective: The goal in each of today’s intervals is to get to the OHS as quickly as possible — ideally in around 2:00 — while keeping enough gas in the tank to do good work once you get there. Row hard but not all out, around 80%; pick a rope climb scale that challenges you for 45 to 60 seconds of work; and aim to attack the OHS in big sets. You have substantial rest, 1:1, between intervals, so your output each round should remain relatively consistent.

Score: total overhead squats

Wednesday 4.9
Name game: If you could have one superpower for this workout only, what would it be?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, hard)
Evens: AMRAP 8 kip swings, 6 box step-overs, 4 inchworms

WOD: 30 minute EMOM
Minute 1: 15/12 calorie Echo bike
Minute 2: 15 toes to bar
Minute 3: 10 burpee box jump-overs 24/20
*Your score is Rx if you do the Rx movements. A “perfect” score is a lofty goal not an expectation!

How to scale: Reduce the range of motion on the toes to bar and do straight-arm burpees and/or jump over a lower box. Today is a good day to try harder versions of these skills than you typically do because you are limited by the clock.

Objective: The first thing you notice about today’s EMOM is what isn’t there: a rest station. It will be a challenge to complete all of the assigned reps for one round, let alone 10, with minimal recovery time, but do your best to pick rep counts for each skill that feel easily attainable at the start and challenging but still doable come rounds 8, 9, and 10.

Score: total reps (max possible 400/370)

Thursday 4.10
Name game: What’s the best eBay/thrift store/secondhand purchase you’ve made?

Warm up: coach-led barbell

WOD: 5 rounds for time *25 minute cap
12 hang power clean & jerks 115/75
9 thrusters 115/75
6 power snatches 115/75

How to scale: Reduce the load to be appropriate for your weakest skill. You should be able to do 6 touch-and-go snatches at your chosen weight.

Post-WOD (optional): 10-15 minutes of conversational pace cardio (run, bike, or row)

Objective: This workout is an oldie but a goody — one that has appeared several times as the workout of the day on CrossFit.com. The time cap is meant to allow anyone who scales properly to finish, but the best of the best get this done in less than half the time. Average times are around 20 minutes. If you finish on the quicker side, take the opportunity to get some Zone 2 work in.

Score: time to complete

Friday 4.11
Name game: What ingredients go in your ideal smoothie/shake?

Warm up: 2 min. run/bike/row then coach-led sumo deadlift/sdlhp warmup/review

Strength: sumo deadlift – build to a heavy set of 5 in no more than 7 sets

WOD: 9 minute AMRAP
8 chest to bar pull-ups
12 sumo deadlift high pulls 95/65

How to scale: Modify to achieve a minimum of 6 rounds, or a pace of 1:30 or faster per round.

C2B: Pick a pull-up variation that you will not be able to do unbroken the whole time. This can be banded or jumping chest-to-bar, strict pull-ups, kipping pull-ups, jumping pull-ups, or ring rows.

Sumo deadlift high pulls: Reduce the load to complete these in 1-2 sets or sub conventional deadlifts.

Objective: We’re taking a break from heavy squats this week, instead making a quick foray into a deadlift variation that allows more leg and less back to go into the lift. We’re building to a heavy 5 for the day with a strict cap on total volume, so pick your jumps wisely and ensure you’re moving well before you go up in weight. The workout is a grippy couplet of pulling skills. Rounds should be quick — under 90 seconds at a minimum but EMOM pace is attainable — so scale accordingly.

Score: max sumo deadlift and rounds & reps

Saturday 4.12
Name game: What’s a toy you played with as a kid that would be considered too dangerous today?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
200m run
40 dumbbell front rack lunges 50/35
200m run
40 pogo burpees over DB
200m run
40 dumbbell box step-ups 50/35 20”
200m run
40 pogo burpees over DB
*run together; split the other work as desired. In case of rain, both partners do 10 shuttle runs.

How to scale: Reduce the dumbbell weight such that you can do sets of at least 10 reps at a time. Sub straight-arm burpees and/or step over the DB as needed.

Objective: You and your partner are using your legs in all different ways on this mix of running, pogo burpees, and single leg skills. Try to keep moving the whole time, but run at a pace that allows for some recovery between other skills.

Score: rounds & reps

Strength 4.13
Strength: bench press 6×3, strict press 6×3