CrossFit | Apr 13 - 18

MONDAY – INTERVAL ENGINE + GYMNASTICS

A. Intervals (this matters)

5 rounds:

500m row (hard but sustainable)

Rest 1:1

→ You should feel this. This builds your engine FAST.

B. Gymnastics Strength

5 sets:

6–8 pull-ups

8–10 box pike push-ups

30 sec hollow hold

C. Short Burner

8 min AMRAP

10 DB snatch

10 burpees

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TUESDAY – LOWER BODY + BARBELL FATIGUE

A. Front Squat

5x4 (moderately heavy, clean reps)

B. Deadlift

4x6 @ moderate

C. Conditioning

4 rounds:

12 front squats 135/85 (this should feel light)

10 bar-facing burpees

200m run

→ Legs + lungs = this is where body composition changes.

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WEDNESDAY – CONDITIONING + SHOULDER WORK

40 min AMRAP

400m Run

20 band pull-aparts

5 wall walks (controlled reps, not to failure)

30sec L-sit Hang

→ This is your investment day.

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THURSDAY – BARBELL CYCLING + MIDLINE

A. Every 2:30 x 5 sets

5 power cleans

5 push jerks

→ Moderate weight. Goal = unbroken.

B. Skill

10 min EMOM:

40–60 double unders

C. Conditioning

15 min AMRAP

10 shoulder-to-overhead (light/moderate)

12 toes-to-bar (or knee raises)

250m row

→ This is your overhead exposure under fatigue.

D. Finisher

3 rounds:

12 calorie bike

12 burpees

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FRIDAY – UPPER + CROSSFIT CLASSIC PAIN

A. Strength Superset

Bench Press 5x5 (challenging)

Chest-supported rows 5x12

C. Conditioning “FRAN”

For time:

21-15-9

Thrusters

Pull-ups

→ You know what this feels like. Stay composed.

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SATURDAY – LONG GRINDER (MENTAL + FAT LOSS)

40 min continuous:

500m row

400m run

20 KB swings

15 box step-ups

→ No pacing mistakes here. Stay steady.