April 10, 2023

CrossFit – Mon, Apr 10
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A. General

30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Deficit calf raises (Double leg)

30 sec Hard Row or Bike


B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds


C. Specific

3 sets

3-5/leg Single Leg glute bridge + band around the knees (adductions)

5-3-1 Squats @Asecending

Tempo 4.1.X.1

Back Squat (1 rep Max)

TC: 20 minutes

Score: Weight

Scaling Options


Work up to a 3 rep with full ROM

Intermediate & Perform

As written

Metcon (Time)

5 rounds for time

200m Run / 250m Row

12 Hang Power Clean 95/65 lbs

12 Box jump overs 24/20″

TC: 15 minutes

Score: time

KG: 100/70

Scaling Options


100m run / 150m Row

8 Hang power Clean @ 45/35lbs

12 Step ups @ 20/16″


200m run / 250m Row

12 Hang power clean @ 75/55lbs

12 Box jump overs @ 24/20″


5 sets

100′ Between the leg sled drag @ heavy

50′ Silver back swings

50′ Consecutive broad jumps

Rest 60 seconds

Extra Accessory
Upper Accessory (Checkmark)

3 sets

10/10 Landmine rotations

12 Seal rows