April - 2020

CROSSFIT ALLIED

Friday 1.5.20

3 rounds 1 minute on each station for max reps, no rest between stations Thrusters Box jumps Hang power snatch Burpees over the bar/dumbbell Double unders/25’ shuttle runs Rest 1 minute between rounds 3 sets A1. Dumbbell power clean 10 reps Rest 15 seconds A2. Dumbbell push jerk As many reps as possible *go to failure Rest 15 seconds A3. Strict pull ups 3-5 reps Rest 90 seconds between sets Spend 8 minutes working on handstand push-ups or progressions: kick-ups handstand hold

Thursday 30.4.20

For time 30 dumbbell box step-ups 30 dumbbell front squats 30 dumbbell deadlifts 30 dumbbell hang clean & split jerk 30 dumbbell front squats 30 dumbbell box step-ups *use two dumbbells except for the hang clean and split jerk. Alternate arms each rep. 3 sets A1. Dumbbell/kettlebell front-racked deficit reverse lunges 8 reps per leg Rest 30 seconds A2. Glute bridges 12 reps with a 3 second hold at the top of each rep Rest 30 seconds A3. Single leg RDL 10 reps per leg Rest 60

Wednesday 29.4.20

On a 18:00 running clock For time 1 mile run In remaining time AMRAP 12 bar/dumbbell-facing burpees over the bar/dumbbell 10 power cleans 8 push jerk Reverse snow angels 3 sets of 15 reps Rest 1 minute between sets 3 way raise 3 sets of 10 reps per movement *Find two light- moderate items to hold in each hand and perform with control and do not rush through your reps Plank 3 sets of 60 seconds on/60 seconds off

Tuesday 28.4.20

3 rounds for time 1 2 3 4 5 Dumbbell thrusters Wall walks Tall box jumps *there are 15 total reps for each movement each round. Therefore a total of 45 wall walks in the workout. Be aware of this and if you struggle with them consider doing only 2 each set, lowering your total to 30 reps. Only do this if necessary though. **scale for wallwalks is 3-to-1 hand release push-ups 10 9 8 7 6 5 4 3 2 1 Seated strict press Dumbbell push press Push ups

Monday 27.4.20

2 rounds AMRAP 4 6 devil’s press 50’ dumbbell walking lunges *dumbbells in farmers hold Rest 1 minute AMRAP 4 6 burpee box jump-overs 6 dumbbell hang clean & jerk Rest 1 minute Repeat EMOM 8 1: 10 dumbbell thrusters 2: 40 seconds max effort Bulgarian split squat @ body weight (left leg) 3: 40 seconds max effort Bulgarian split squat @ body weight (right leg) 4: 10 dumbbell box step-overs Directly into AMRAP 4 5 dumbbell thrusters 10 dumbbell single leg RDL (5 per leg) 15 walk

Friday 24.4.20

AMRAP 20 27 21 15 9 Dumbbell power clean Dumbbell shoulder to overhead *between each set perform 50’ dumbbell walking lunges *work for 30 seconds, rest for 30 seconds **if you complete the round of 9, go back up the ladder A. Russian Step-ups 3 sets of 10 per leg Rest 10 seconds between legs Rest 60 seconds between sets 3 sets B1. Single leg assisted dumbbell/kettlebell RDL 8 reps per leg No rest between legs Rest 30 seconds B2. Feet-elevated glute bridges 20 reps Rest 1 minu

Thursday 23.4.20

Every 3 minutes 5 sets 25 sit ups 15 burpees over the bar/dumbbell In remaining time max shoulder to overhead *no rest between rounds **if you do not make it back to the max shoulder to overhead scale burpee reps - but only if necessary! Score is total shoulder to overhead EMoM 15 Min 1 - :35 seconds max rep Push-ups Min 2 - :40 seconds max rep Skull Crushers Min 3 - :45 max rep Strict Press Min 4 - :50 Max rep Bicep Curls Min 5 - Rest

Wednesday 22.4.20

For time 21 dumbbell snatch 21 box jump-overs 15 dumbbell snatch 15 box jump-overs 9 dumbbell snatch 9 box jump-overs directly into 27 dumbbell lunges 27 box jumps 18 dumbbell lunges 18 box jumps directly into 45 dumbbell box step-overs 3 sets A1. Dumbbell side bends 20 reps per side Rest 30 seconds A2. Double dumbbell overhead walk 100’ *if performing single arm complete 100’ per arm Rest 30 seconds A3. Lying windscreen wipers 10 reps per side Rest 60 seconds between sets

Tuesday 21.4.20

EMOMish 20 1: 150m run or 30-50 double unders 2, 3 & 4: AMRAP barbell/dumbbell DT 5: 40 seconds max handstand push ups/wall walks/seated barbell Z press *pick up where you leave off on DT each time 1 round of DT = 12 deadlifts 9 hang power cleans 6 shoulder to overhead 10 9 8 7 6 5 4 3 2 1 Dumbbell/object floor press Strict pull ups *if you only have 1 dumbbell or object, perform reps for each arm *can sub floor press for strict push ups *sub pull ups for bent-over rows *be s

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