Blog | CrossFit Alabaster

CrossFit WOD, April 19, 2024

CrossFit – Fri, Apr 19

Warm-Up

1:00 Cardio Choice (Run, Bike, Row or Ski)

Into…

2-3 ROUNDS

:40 Plank*

6/6 Reverse Lunge with arm overhead**

:20/:20 Side Plank

5/5 Unweighted Turkish Sit-Up**

*DB Slides the 2nd ROUND

** Add light DB 2nd ROUND

Into…

1:00 Cardio Choice (Run, Bike, Row or Ski)

Workout – All

AMRAP x 25 MINUTES

1:30 Cardio Choice 1

:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)

20 Alt. KB/DB Slides

1:30 Cardio Choice 2

2/2 KB/DB Turkish Get-Ups

:30/:30 Side Plank

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, April 18, 2024

CrossFit – Thu, Apr 18

Warm-Up

1 ROUND

10 Toe Touch Jumping Jacks

10/10 Big Arm Circles (Forward + Backwards)

10 Banded Pull Aparts

10 Banded Lat Pull-Downs

10/10 Banded Dante Rows

10 Hollow Rocks

Into…

1 ROUND

8 Shoulder Taps

8 Scap Push-Ups

8 Up-Downs

8 Scap Pull-Ups

Into…

1 ROUND

6 Push-Ups

6 Burpees

6 Glute Bridges

6 Kip Swings

Strength – All

Bench Press (3×6*)

*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.

(Score is Weight)

Week 3 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

ON A 12:00 RUNNING CLOCK… (AMRAP – Reps)

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

Workout – Fitness

ON A 12:00 RUNNING CLOCK… (AMRAP – Reps)

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3 Strict Pull-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

Optional Cool Down – All

2-3 SETS FOR QUALITY

1:00 Tricep Smash on Lacrosse Ball or Barbell*

10 Banded Monster Walks (Right)

10 Banded Monster Walks (Left)

20 Banded Glute Bridge-Ups

-Rest as Needed b/t Sets-

*Place barbell on rack at chest level

(No Measure)

CrossFit WOD, April 17, 2024

CrossFit – Wed, Apr 17

Warm-Up

1 ROUND

20 Toe Tap Jumping Jacks

10 PVC Pass Throughs

10 Box Step Overs

10 Air Squats

Into…

1 ROUND

10 Up-Downs

10 Behind the Neck Snatch Grip Strict Press

10 Box Jumps (Low Landing)

10 Med Ball Front Squats

Into…

1 ROUND

10 Squat Jumps

10 PVC Overhead Squats OR BB Front Squats

10 Box Jump Overs

10 Med Ball Thrusters

Strength – Performance

Overhead Squat (3×6)

*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.

(Score is Weight)

Week 3 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×6*)

*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.

(Score is Weight)

Week 3 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

FOR TIME (Time)

2-4-6-4-2

Overhead Squat (155/105)

5-10-15-10-5

Box Jump Overs (24/20)

15-15-15-15-15

Wall Balls (20/14)

(Score is Time)

KG BB: (70/47.5)

KG WB: (9/6)

Workout – Fitness

FOR TIME (Time)

2-4-6-4-2

Front Squat (155/105)

5-10-15-10-5

Box Jump Overs (20)

15-15-15-15-15

Wall Balls (14/10)

(Score is Time)

KG BB: (70/47.5)

KG WB: (6/5)

Optional Cool Down – All

FOR QUALITY

1:00/1:00 Barbell Quad Smash

20 Alt. Bird Dogs

10 Up Dog to Down Dog

(No Measure)

CrossFit WOD, April 16, 2024

CrossFit – Tue, Apr 16

Warm-Up

2 ROUNDS

:20 Jumping Jacks

:20 Forward + Backward Legs Swings (:10 Each Leg)

:20 Crossbody Leg Swings (:10 Each Leg)

:20 Butt Kickers

:20 Good Mornings

:20 Glute Bridge Ups

Into…

AMRAP x 5 MINUTES

200m Run

10 Barbell RDL

10 Bird Dogs

Strength – All

Deadlift (ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift
)

(Score is Weight)

Workout – Performance

FOR TIME (Time)

800m Run

15 Deadlifts (275/185)

-Rest 2:00-

600m Run

20 Deadlifts (225/155)

-Rest 2:00-

400m Run

25 Deadlifts (185/135)

(Score is Time)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

Workout – Fitness

FOR TIME (Time)

800m Run

15 Deadlifts (185/135)

-Rest 2:00-

600m Run

20 Deadlifts (155/105)

-Rest 2:00-

400m Run

25 Deadlifts (135/95)

(Score is Time)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

Optional Cool Down – All

5-10 MINUTE FOAM ROLL

Options….

Quads

Glutes

Lats

Calves

(No Measure)

CrossFit WOD, April 15, 2024

CrossFit – Mon, Apr 15

Warm-Up

2 ROUNDS

1:00 Bike or Row

10 Banded Lat PushDowns

5 Scap Pull-Ups

10 Empty BB Strict Presses

Into…

2 ROUNDS

:45 second Bike or Row

10 Kip Swings

5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up)

10 Empty Barbell Push Press

Skill – Performance

EMOM x 5 MINUTES*

1 Chest to Bar

2 Toes to Bar

*Complex is meant to be completed unbroken.

(No Measure)

Skill – Fitness

EMOM x 5 MINUTES*

1 Pull-Up or Half Pull-Up

2 Toes to Something

*Complex is meant to be completed unbroken.

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15 Toes to Bar

15/12 Cal Bike or 20/15 Cal Row

10 Chest to Bar

10 Shoulder to Overhead (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

12 Toes to Something

12/10 Cal Bike or 15/12 Cal Row

10 Jumping Pull-Ups

10 Shoulder to Overhead (95/65)

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, April 14, 2024

CrossFit – Sun, Apr 14

Warm-Up

1 ROUND

200m Run

5/5 Leg Swings (Forwards/Backwards + Side-to-Side)

10 Slamball Deadlifts

10 Scap Push-Ups

Into…

1 ROUND

200m Run

10 Heel Sweepers

10 Slamball Ground to Overhead

10 Hand Release Push-Ups

Into…

1 ROUND

200m Run

10 Good Mornings

10 Slam Balls

10 Push-Ups

Workout – All

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

400m Run

30 Slam Balls (Athlete Choice)

15 Push-Ups

-Rest 2:00 b/t Sets-

*Start from beginning each AMRAP.

(Score is Lowest Rounds + Reps)

Finisher – All

3 SETS

15-20 DB Pull-Overs*

12-15 Seated Wide Grip DB Curls

*Complete on Wall Ball or Bench.

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, April 13, 2024

CrossFit – Sat, Apr 13

Warm-Up

AMRAP x 8 MINUTES*

1:00 Bike

8/8 KB Goblet Split Squat

6 BB Good Mornings

8 Alt. Banded Deadbugs

*Light KB Suggested

Workout – Performance

EMOM x 24 MINUTES (Calories)

MIN 1 – 20 DB Goblet Alt. Lunges (50/35)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(225/155)

(275/185)

(315/205)

(Score is Total Cals)

KB DB: (22.5/15)

KG BB1: (100/70)

KG BB2: (125/85)

KG BB3: (143/93)

Workout – Fitness

EMOM x 24 MINUTES (Calories)

MIN 1 – 20 DB Goblet Alt. Lunges (35/20)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(Score is Total Cals)

KG DB: (15/10)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

Optional Cool Down – All

EMOM x 9 MINUTES

MIN 1 – :45 EZ Bike (option for nasal breathing only)

MIN 2 – :45 Alt. Bird Dogs

MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash

(No Measure)

CrossFit WOD, April 12, 2024

CrossFit – Fri, Apr 12

Warm-Up

1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL)

15 Band Pull-Aparts

15 Overhead Band Pull Aparts

:40 Banded Lat Stretch (R)

:40 Banded Lat Stretch (L)

Into…

1 ROUND

100m Run

6 Yoga Push-Ups

12 Scap Pull-Ups

6 Step Back Up-Down

Into…

1 ROUND

100m Run

6 Push-Ups to Pike

6/6 Single Arm Ring Row

6 Up-Down

Into…

1 ROUND

100m Run

6 Pike Push-Ups

12 Kip Swings

6 Up-Down to Target

Skill – Performance

EMOM x 5 MINUTES

2 Strict Handstand Push-Ups

3 Kipping Handstand Push-Ups

(No Measure)

Skill – Fitness

EMOM x 5 MINUTES

2 DB Deficit Pike Push-Ups

3 DB Deficit Push-Ups

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…

Strict Handstand Push-Ups

*Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set.

**Option for Up-Down Ring Muscle-Up

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…

Pike Push-Ups

*Complete 3 Up-Down Pull-Up + 100m Run after each Set.

(Score is Rounds + Reps)

Optional Cool Down – All

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, April 11, 2024

CrossFit – Thu, Apr 11

Warm-Up

2 ROUNDS

8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m)

8 Alt Groiners

8 Kang Squats

8 Plate Squats*

*Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat

Into…

1-2 ROUNDS

5 RDL

5 Hang Power Clean

5 Front Squats

10 Deadbugs

Strength – Performance

Overhead Squat (3×8*)

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

Week 2 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×8*)

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

Week 2 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

EVERY 2:00 x 5 SETS (Time)

20/15 Cal Row

3 Front Squats (205/145)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (93/65)

Workout – Fitness

EVERY 2:00 x 5 SETS (Time)

15/12 Cal Row

3 Front Squats (155/105)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (70/47.5)

Optional Cool Down – All

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, April 10, 2024

CrossFit – Wed, Apr 10

Warm-Up

1-2 ROUNDS

8 Alt. Groiners

8 Scap Pull-Ups

8 Good Mornings (add plate in 2nd round)

8 Push-Up to Pike

Into…

1-2 ROUNDS

10 Alt. Step-Ups

5 Jumping Pull-Ups (or 5 Ring Rows)

10 Russian KB Swings

10 Walking Lunges

Into…

1-2 ROUNDS

10 Med. Ball Front Squats

5 Burpees

10 Med. Ball Push Press to Target

30 Single Unders

Benchmark Workout – Performance

Filthy Fifty (Time)

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)

KG BB: (20/15)

KG WB: (9/6)

Benchmark Workout – Fitness

“FILTHY 50 (FITNESS)” (Time)

FOR TIME

30 Box Jump (20)

30 Ring Rows

30 Kettlebell Swings (16/12)

30 Walking Lunges

30 Knees to Elbow

30 Push Press (45/35)

30 Plate Good Mornings (25/10)*

30 Wall Balls (14/10)

30 Burpees

100 Single Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)

KG BB: (20/15)

KG WB: (6/5)

Partner Workout Option

IN TEAMS OF 2… (Calories)

ON A 30:00 RUNNING CLOCK…

100 Box Jump (Athlete Choice)

100 Jumping Pull-ups

100 Kettlebell Swings (Athlete Choice)

100 Walking Lunges

100 Knees to Elbow

100 Push Press (45/35)

100 Plate Good Mornings (Athlete Choice)**

100 Wall Balls (Athlete Choice)

100 Burpees

100 Double Unders

In Time Remaining…

Max Cal Bike

*P1 works while P2 rests. Split work as needed.

**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Total Cals)

Optional Cool Down – All

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

20 Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)