CrossFit | Apr 6 - Apr 11

Monday – ENGINE + UPPER PULL

A. Aerobic Builder

4 rounds:

400m run

12 BB Front Squats

10 Ring Rows

8 Burpees

B. Strict Strength

4 sets:

6–8 Strict pull-ups (add weight if easy)

12 push-ups

30 sec hollow hold

C. Conditioning/WOD

12 min AMRAP

10 BB Power Snatch 95/65

12 Box Jumps 24/20

14 Sit-ups

Optional Finisher (Fat Loss)

8 rounds:

20 sec bike sprint

40 sec easy

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Tuesday – LOWER BODY + CONSTANT WORK

A. Back Squat

5x5 @ ~70–75% effort (challenging but clean)

B. Accessory

Bulgarian split squats 3x10/leg

Weighted plank 3x40 sec

C. Conditioning | WOD

4 rounds:

15 BB Thrusters 45/35

12 Step-ups 20"

200m run

→ Non-stop movement

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Wednesday – ACTIVE RECOVERY (LEAN OUT DAY)

A) WOD

40–45 min Zone 2-3 (Bike or Ruck)

• Bring a weighted vest or back pack

B) Mobility (shoulders priority):

• banded lat stretch

• wall slides

• PVC pass-throughs

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Thursday – BARBELL + MID-LONG ENGINE

A. Barbell Cycling (Technique under fatigue)

Every 2 min x 6 sets:

4 power cleans

4 push jerks

→ Moderate weight, unbroken goal

B. Skill

10 min EMOM:

30–50 double unders

(scale as needed)

C. Conditioning | WOD

For Time

30 clean & jerks 135/85

Every time you set the bar down complete the following:

12 hanging knee raises or TTB

250m row

Optional Finisher

3 rounds:

15 burpees

15 calorie bike

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Friday – UPPER PUSH + CLASSIC CROSSFIT

A. Strict Press

5x5 (slightly heavier than last week)

B. Strength Superset

DB incline bench 4x10

Banded pull-aparts 4x20

C. Conditioning | WOD

For time:

21-18-15-12-9

Ball Slams

Pull-ups

→ This is your burner. Stay moving.

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Saturday – LONG GRINDER

A) Partner WOD | 45 min continuous:

1000m row

800m run

80 KB swings 53/35

80 Goblet walking lunges 53/35

→ Partition any way | This is where body fat drops. Stay consistent.