Week of 03.31.25
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Table of Contents
CrossFit Workout of the Day: Monday
Gymnastics Work
On a 10:00 running clock…
Practice Gymnastics Options…
Gymnastics Options: Legless Rope Climbs, Rope Climbs, Strict Pull-Up + Strict Knees to Elbow, L-Hang Hold
“On the Ropes”
16 Minute AMRAP:
400 Meter Run
30 Box Jumps (20″)
2 Rope Climbs
* Option to substitute Rope Climbs: 6 Strict Pull-Ups, 6 Strict Knees to Elbow, 4 Ground to Standing Rope Ascents
Tuesday
Snatch
On a 25:00 running clock…
Build to a 1RM
“Hitting Below the Belt”
For Time:
60 Wall Balls (20/14″)
30 Power Snatches (95/65#)
30 Wall Balls
15 Power Snatches
* 11 minute time cap.
Wednesday
“Saved By the Bell”
Every 3:00 x 5 Sets:
500/400 Meter Row
Max Burpees in Time Remaining…
* Rest 1:30 between sets.
Post-WOD Strength
4 Sets:
8/8 Back Rack Reverse Lunges
* Rest as needed between sets.
* Stay and a moderate weight across all sets.
Thursday
Gymnastics Complex
4 Sets:
1 Strict Toes to Bar + 2 Toes to Bar + 4 Alt. Toes to Bar
* Rest as needed between sets.
“Bob and Weave”
20 Minute EMOM:
MIN 1 – :45 Calorie Bike
MIN 2 – :45 Double Unders
MIN 3 – :45 Calorie Bike
MIN 4 – :45 Toes to Bar
Friday
Clean & Jerk
On a 25:00 running clock…
Build to a 1RM
“Float Like a Butterfly, Sting Like a Bee”
8 Minute AMRAP:
5 Power Clean & Jerks (155/105#)
100 Meter Run
Saturday
Partner “Candy”
In teams of 2…
For Time:
200 Pull-Ups
400 Push-ups
600 Air Squats
*P1 works while P2 rests. Split reps, movements, and work up as needed.
Sunday
“No Holds Barred”
30 Minute AMRAP:
200 Meter KB/DB Farmers Carry
2/2 DB/KB Turkish Get-Up
20 V-Ups
20 Russian KB Swing
20 Box Jumps
20 V-Ups
40 Calorie Row, Bike, Ski
Athlete choice for all DB/KB weights & box jump height.