Workout of the Day

Warm Up

3 Rounds
10 Pause Squats
5 Single Leg Pause Hip Bridges/side
10 Alt Dead Bugs
3-2-1Band X Walk

1 Minute Squat hold
1 Minute Single Leg Flexion/side
1 Minute Squat hold

Strength

Pause Back Squat (25 Minutes)
Prep:1×10 w/bar, 3×5 working up
Work: 4×5 at same weight

Met

…

Warm Up

3 Rounds
5 Dolphin Push Ups
10 Pause Squats
5 Push ups
20 Mountain Climbers

Prep (9 Minutes)
2x:30 Handstand hold+50 Single Skips
2×2-3 Strict HSPU+5 DB Hang Power Cleans+50 Single Skips
2×2-3 Kipping HSPU+5 DB Shoulder to OH+25 Double Unders

“CF Games Quarterfinal Test 1”

(10 Min …

Warm Up

Bike Row 5 Minutes at a gradually increasing pace

then 3 Rounds

15 Band Good Mornings

5 Hanging Scap Retractions

15 Squats (Pause/regular/jump)

5 Rolling Split Straddles

Prep (6 Minutes)

2×12 Cals+ 6 Kip Swings+6 Step Ups+6 Russian KB Swings

1×12 Cals+6 Knees to Chest+6 Box Jump Overs…

Warm Up

3 Rounds

6 PVC Dislocates

6 PVC OHS

6 Spider Lunge w/ reach up

6 Squat to Bootstrappers

Strength

Hang Power Snatch (25 minutes)

Prep:

1×3 High Hang Hi Pull+3 High Hang Power Snatch+6 OHS

1×3 Hang Hi Pull+3 Hang Power Snatch+6 OHS

1×3 Hang Power Snatch+ 3 …

Monday, 4/12: Hang Power Snatch & Met Con – Overhead Squat and Running

Tuesday, 4/13: Met Con – Bike/Row, Toes-to-Bar, Box Jump Over, and Russian KB Swings

Wednesday, 4/14: CrossFit Quarterfinals “Test 1” – Handstand Push Up, Double Under, Hang Power Clean, and Push Press

Thursday, 4/15: Pause

…

Warm Up

3 rounds

15 Band Good Mornings

6 Rolling Split Straddles

12 Pause Squats

6 Plank to Squat

Met Con

Prep (6 Minutes)

1×10 RDL w/ Bar+3 Burpees+6 Front Squats (Single DB)

2×5 Deadlifts (working up)+3 Bar Facing Burpees+3 DB Front Squats (Double DBs)

For Time (21 Min Cap)…

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Pause Squats
12 Alt Bird Dogs

Gymnastic Skill

Every 1:30 for 3 minutes (2 Rounds)
10 Hollow Rocks+3-5 Kip Swings (bar or rings)+8 Alt DB Snatch (light)

Every 1:30 for 3 minutes (2 Rounds)
3 Kip to …

Warm Up

3 Rounds
8 Spider Lunge w/ reach up
8 Squat to Bootstrappers
8 Jump Squats
8 Alt Dead Bugs

Bike/Row Intervals

Prep: 2 rounds of :30 on, :30 off (easy, moderate)

Two blocks of:
4 Rounds
:30 Sprint/:30 Rest
1:30 Minute Rest

Rest an additional two minutes (thoroughly …

Warm Up

3 Rounds
6 Alt T Push Ups
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Jump Squats

Strength

Jerk Complex
Prep (10 Minutes)
2×5 Drop to Split Stance from Extension*
1×5 Strict Press w/bar
2×2 Push Press+1 Power Jerk+1 Split jerk

Work:
Every 2 Minutes for …