CrossFit | March 30 - April 4

DAY 1 – ENGINE + GYMNASTICS BASE

1) Aerobic Flow (NOT for time)

4 rounds:

400m run

12 air squats

10 ring rows

8 push-ups

Nose breathing pace. This is discipline work.

2) Strict Strength

4 sets:

6–8 strict pull-ups

10 push-ups

30 sec hollow hold

3) Conditioning

10 min AMRAP

8 DB or BB snatch (50/35) (75/45)

10 box step-ups

12 sit-ups

Smooth, don’t sprint.

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DAY 2 – LOWER BODY STRENGTH + SHORT PUSH

1) Back Squat

5x5 @ 65–70% (leave 2–3 reps in tank)

2) Accessory

DB walking lunges 3x20 steps

Hip extensions or GHD 3x12

Plank 3x45 sec

3) WOD

5 Rounds:

12 wall balls 30/20

10 burpees target

200m run

Move steady, no redline.

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DAY 3 – Conditioning and Active Recovery (DON’T SKIP)

1) 30min AMRAP (Zone 2)

800 Meter Run or 48/36 Cal. Bike

1000/800 Meter Row

2) 10–15 min mobility:

• hips

• T-spine

• shoulders

This is what lets you go hard later.

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DAY 4 – OLY TECHNIQUE + MID ENGINE

1) EMOM 12

Min 1: 2 power cleans (light, fast)

Min 2: 2 push jerks

2) Skill (10 min)

Double unders practice

(OR 5 rounds: 40 singles + 20 sec rest)

3) Conditioning

12 min AMRAP

6 clean & jerk 135/95

10 toes to bar

200m run

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DAY 5 – UPPER + CLASSIC CROSSFIT FEEL

1) Strict Press

5x5 @ moderate

2) Pull Strength

Bent over rows 4x10

Banded face pulls 3x15

3) “IT IS FINISHED” – Good Friday WOD

For Time:

Buy-In:

21 Thrusters (95/65)

21 Pull-Ups

Then complete 3 rounds of:

15 Thrusters

15 Pull-Ups

Then:

9 Thrusters

9 Pull-Ups

Cash-Out:

3-minute plank hold (accumulate if needed)

First real “burn” of the week.

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DAY 6 – LONG ENGINE (MENTAL DAY)

30 min steady (not for time):

500m row

400m run

20 KB swings 53/35

Stay consistent. No hero pace.