Week of 04.21.25
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Table of Contents
CrossFit Workout of the Day: Monday
“Ava”
20:53 Minute AMRAP:
400 Meter Run
21 Ground to Overhead (95/65#)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
Tuesday
Squats
3×3
* Keep weight Moderate-Heavy across all sets.
* Option for Front Squat or Overhead Squat.
“Dead as a Dodo”
4 Rounds for Time:
25/20 Calorie Bike or 35/27 Calorie Row
20 Alt. Pistols
* 16 minute time cap.
Wednesday
Snatch
3×2 @RPE 8
3×1 @RPE 8+
2×1 @RPE 9
“Winging It”
3 Sets:
3 Minute AMRAP:
4 Alt. DB Hang Power Snatch + Push Press (50/35#)
5 Pull-Ups
6 Burpee Over DB
* Rest 1:00 between sets.
* Pick up where you left off.
* 1 Rep= 1 Hang Power Snatch + 1 Push Press.
* Score is total rounds.
Thursday
“Kill Two Birds With One Stone”
24 Minute EMOM:
MIN 1 – :45 Cardio Choice 1
MIN 2 – :45 Jump Rope Skill Practice
MIN 3 -:45 Cardio Choice 2
MIN 4 – :45 Gymnastics Skill Practice
* Options for Jump Rope Skill…
Beg – Single Unders / Double Under Attempts
Inter – Double Unders / Crossbody Single Unders
Adv – Crossbody Double Unders / Triple Unders
* Options for Gymnastics Skill…
For the Gymnastic Skills, athletes should choose a Pull or Push movement that they need to work on. If strength development is the goal, stick with strict. If cycling reps is the goal, attempt small sets of cycling the movement.
Friday
Clean & Jerk
3×2 @RPE 8
3×1 @RPE 8+
2×1 @RPE 9
“Proud as a Peacock”
For Time:
40-30-20
Wall Balls (20/14#)
10-10-10
Hang Power Clean (155/105#)
* 10 minute time cap.
Saturday
“Wild Goose Chase”
In teams of 2…
40 Minute AMRAP:
1500/1250 Meter Row
80 Burpees
80 Box Jumps (24/20″)
800 Meter Run
* P1 works while P2 rests. Complete the 800 meter run together and split all other work as needed.
Sunday
20 Minute AMRAP:
40/35 Calorie Bike or 45/40 Calorie Row
20 Alt. Crossbody DB Curls (Athlete Choice)
40 Sit-Ups
20 DB Bent Over Rows
40 Alt. Curtsy Lunges
*Option to Hold DB in Goblet Position.
Finisher
TABATA
8 Sets (:20 On/ :10 Off)
Hollow Body Rocks