Monday 3.24
Name game: If your likeness was to be turned into a statue, in what pose would you like to be immortalized?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 10 box step-ups, 5 rope knee raises, then coach-led snatch review

WOD: 4 rounds for time *22 minute cap
16 box jumps 30/24
8 power snatches 135/95
4 rope climbs

How to scale: Modify to complete your first round in under 5 minutes.

Box jumps: Use a lower box.

Snatches: Reduce the load to one manageable for quick singles and/or go from the hang. 

Rope climbs: Do 2-3 reps per round, partial climbs, or 20 strict hanging knee raises.

Objective: We’re starting the week with a medium-long triplet with a couple of higher skill elements. For someone strong at all three, a time closer to 15 minutes is attainable. Otherwise, take this opportunity to challenge yourself on a skill that is a weakness for you while continuing to work efficiently through the others.

Score: time to complete

Tuesday 3.25
Name game: What would be your middle name if it was an attribute that describes you? (E.g., “Danger is my middle name”)

Warm up: coach-led barbell

Strength: 12 minute EMOM
1 hang power clean + 1 hang squat clean

WOD: Strict Dumbbell Elizabeth
For time *12 minute cap
21-15-9
dumbbell hang squat cleans 50/35
strict ring dips

How to scale: Use lighter DBs and modify the dips with bands, matadors, or boxes.

Objective: We’re back to our typical Olympic lifting strength work as we aim to build in weight through a complex of hang cleans today. The workout is a dumbbell twist on one of CrossFit’s benchmark “girls.” Try to hang on for big sets with the dumbbells, but break the dips early and often to make sure you’re maintaining good form and full range of motion.

Score: max complex & time to complete

Wednesday 3.26
Name game: If you were a cartoon character who wore the same outfit every day, what would that outfit be?

Warm up: for 4 minutes, rounds of :30 bike, 3 inchworms, 3 straight-arm burpees.

WOD: 8 rounds, 2:00 on, 2:00 off, for max reps
15/12 Echo bike calories (20/16 C2 bike)
Max reps burpees to 6” target

How to scale: Reduce the calories to take 1:15  or less and do burpees/straight-arm burpees without a target.

Accessory (optional): strict pull-ups 3-5 x max reps (scale to jumping or banded with slow negative)

Objective: There’s nothing complicated today, just some bike sprints, burpees, and Crossfit’s favorite false friend, built-in rest. The bike is a sprint — go at around 90% — and the burpees are a matter of holding on for another minute or so. Don’t stop until the clock beeps! If you’re still standing 8 rounds later, get some good pull-up practice with the accessory work.

Score: total burpees

Thursday 3.27
Name game: What is the last thing you’d want to hear from someone who thought they were muted on Zoom but weren’t?

Warm up: 2 minute bike/row then rounds of 5 squats to hinge, 5 air squats, 5 jumping squats, 5 monster walks

Strength: 5-10 minutes to warm up to starting load, then every 3:00 for 5 sets:
3 pause front squats (3 seconds)
*Same load all 5 sets

WOD: 10 minute AMRAP
100’ walking lunge
100’ bear crawl

Objective: We’re front squatting with the same rep scheme as last week but trading the tempo for the pause squats we’ve been doing routinely in the past 6 weeks. Everyone can Rx the workout today. Do your best to keep moving even when your quads say no. Get in a good couch stretch after!

Score: squat load & total distance

Friday 3.28
Name game: What household chore do you find most satisfying once it’s done?

Warm up: 3 rounds of 100m run, 10 band pass throughs, 10 band strict press

Strength/WOD: Every 4 minutes for 7 sets, each for time
400m run
10 push press 135/95 (no racks)

How to scale: Reduce the run distance if 400m will take longer than 3:00 or if you cannot complete it without walking. Reduce the push press load to one you can do unbroken for at least 3 rounds. In case of rain sub 500m row or 24/18 calorie bike.

Accessory (optional): 3-5 sets of 10-12 DB bench press

Objective: We’ve done pressing + cardio with bench and strict press, so we’re completing the trifecta today with push press and running intervals. The weight should be on the light to moderate side, allowing you to do several if not all rounds unbroken. Aim to have at least :30-:45 rest between rounds.

Score: fastest/slowest rounds (record 7 in SugarWOD)

Saturday 3.29
Name game: You discover a random door. Where are you hoping it leads?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
Partner A: 30 calorie row
Partner B: AMRAP
30 double unders
10 chest to bar pull-ups
30 double unders
10 toes to bar
*Switch each time A finishes the row; pick up where B leaves off

How to scale: Spend no more than :30 per set on the jump rope and modify the toes and chest to bar to skills you can complete in no more than 2 sets.

Double unders: Accumulate doubles/attempts or sub 60 singles.

Chest to bar: Do jumping chest to bar or chin over bar pull-ups, kipping pull-ups, or challenging ring rows.

Toes to bar: Do knees to elbow, chest, or hips.

Objective: This partner workout is a scam — there’s no sharing of work involved and you’re both moving for the full 30 minutes. Approach it with a long workout mindset: while you may only be at each station for 2-3 minutes at a time, treat those intervals as you would rounds in a long workout, aiming to keep a steady pace the whole time rather than sprinting out of the gates and hitting a wall.

Score: total reps (calories + 80 reps/round of AMRAP)

Sunday 3.30
Strength: deadlift 8×4