Blog | CrossFit Alabaster

CrossFit WOD, April 5, 2024

CrossFit – Fri, Apr 5

Warm-Up

1 ROUND

8/6 Cal Bike (EZ)

10 Scap Push-Ups

10 Glute Bridge Ups

5/5 Lateral Controlled Step Downs

Into…

1 ROUND

8/6 Cal Bike (MOD)

8 Push-Up to Pike

10 Deadbug

10 Step-Ups

Into…

1 ROUND

8/6 Cal Bike (HARD)

6 Tempo Push-Ups (31X1)

:30 High Plank

8 Box Jumps

Strength – All

Bench Press (3×10*)

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

(Score is Weight)

Week 1 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps)

4-6-8-and so on…

Box Jumps (30/24)

*After every set, complete 12/10 Cal Bike

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps)

4-6-8-and so on…

Box Jumps (24/20)

*After every set, complete 10/8 Cal Bike

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY

:30/:30 Half Pigeon

15 Glute Bridge-Ups + :30 Glute Bridge Hold

1:00 EZ Bike

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, April 4, 2024

CrossFit – Thu, Apr 4

Warm-Up

AMRAP x 4 MINUTES

100m Run

8 Barbell Jefferson Curls

8 Alt. Groiners

8 Ring Rows

Into…

AMRAP x 4 MINUTES

100m Run

8 Barbell Good Mornings

8 Cat Cows

8 Jumping Pull-Ups

Strength – All

Deadlift (5-5-5-5

Tempo Deadlift (31X1)*

)

*Start Light and Build to Moderate+.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout – Performance

3 SETS (Time)

400m Run

15 Deadlifts (185/135)

15 Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (85/60)

Workout – Fitness

3 SETS (Time)

400m Run

15 Deadlifts (135/95)

15 Jumping Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

(No Measure)

CrossFit WOD, April 3, 2024

CrossFit – Wed, Apr 3

Warm-Up

2 ROUNDS

:30 Partitioned Rowing*

5 Inchworm w/ Push-Up

10 Glute Bridge-Ups

*Round 1= Arms Only Row, Round 2= Legs Only Row.

Into…

1 ROUND

:30 Stroke Rate Rowing @ 22s/m

5 Up-Downs with Pause in Plank

:30 Stroke Rate Rowing @ 24s/m

5 Strict Burpees*

:30 Stroke Rate Rowing @ 26s/m

5 Burpees

:30 28s/m Stroke Rate Rowing

5 Fast Burpees

*1 Rep = Hand to the Ground + Jump back + Push-Up + Jump Forward + Stand + Jump.

Workout – All

FOR TIME (Time)

5000m Row*

*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, April 2, 2024

CrossFit – Tue, Apr 2

Warm-Up

GENERAL WARM-UP

1-2 ROUNDS

30 Single Unders

5/5 Moose Antlers

8 Groiner + Twist

6 Cossack Squats

10 PVC Pass Throughs

Into…

SPECIFIC WARM-UP

2 ROUNDS*

10 Single, Single, High Jump

10 Slow Alt. Deadbugs

5 PVC/BB Hang Muscle Clean or Snatch

5 PVC/BB Front or OH Squats

*1st Round perform with PVC Pipe, 2nd Round perform with Barbell

Strength – Performance

Overhead Squat (3×10*)

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

(Score is Weight)

Week 1 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×10*)

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

(Score is Weight)

Week 1 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)

7 Power Snatches (75/55)

7 Overhead Squats

35 Double Unders

(Score is Rounds + Reps)

KG BB: (35/25)

Workout – Fitness

AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)

7 Power Cleans (75/55)

7 Front Squats

70 Single Unders

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

5-10 MIN YOGA FLOW…

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)

CrossFit WOD, April 1, 2024

CrossFit – Mon, Apr 1

Warm-Up

25’ LINE DRILLS (MIN 0-4)

Hamstring Scoop

Walking Figure 4

Toe Walk

Heel Walk

Butt Kickers

High Knees

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. DB Slides

4/4 Single Arm Ring Row

8 Scap Pull-Ups

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. No Push-Up Renegade Row

4 Ring Rows

4 Strict Hanging Knee Raise

Skill – All

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs or Strict Pull-Ups

(No Measure)

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (50/35)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Rope Climbs

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Rope Climbs)

KG DB: (22.5/15)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (35/20)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Strict Pull-Ups

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Pull-Ups)

KG DB: (15/10)

Optional Cool Down – All

EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

CrossFit WOD, March 31, 2024

CrossFit – Sun, Mar 31

Warm-Up

200m Group Run

Immediately into…

AMRAP x 5 MINUTES

10 Jumping Jacks

5 Russian KB Swings*

5 Reps of Pike to Push-Up

10 Jumping Jacks

5 Full KB Swings*

5 Tuck-Ups or Reverse Crunches

*Use a Light or Moderate KB for Warm-Up

Workout of the Week – Performance

“QUEEN BEE (PERFORMANCE)” (Time)

7 ROUNDS FOR TIME*

14 V-Ups

14 DB Bench Press (50/35)**

14 KB Swing (70/53)

14 Burpees To Target***

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

***Target ideally 6′ above standing reach.

(Score is Time)

KG DB: (22.5/15)

KG KB: (32/24)

Workout of the Week – Fitness

“QUEEN BEE (FITNESS)” (Time)

7 ROUNDS FOR TIME*

14 Tuck-Ups

14 DB Bench Press (35/20)**

14 KB Swing (53/35)

14 Burpees

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

(Score is Time)

KG DB: (15/10)

KG KB: (24/16)

Optional Cool Down – All

EMOM x 9 MINUTES

MIN 1&2 – Foam Roll

MIN 3 – :45 Child’s Pose

(No Measure)

CrossFit WOD, March 30, 2024

CrossFit – Sat, Mar 30

Warm-Up

1 ROUND

2:00 Bike

10 Groiners

5/5 Knees Over Toes Split Squat

10 Kip Swings

Into…

2 ROUNDS

1:00 Bike

5 Air Squat + 5 Narrow Stance Squat

5 Clean Deadlift + 10 Elbow Punches

6 Big Kip Swings

Extended Warm-Up – All

EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

Workout of the Week – Performance

“NCFIT GIRLS” (Time)

3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original 'Nasty Girls'

Workout of the Week – Fitness

“NCFIT GIRLS (FITNESS)” (Time)

3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original 'Nasty Girls'

Partner Workout Option

IN TEAMS OF 2… (Calories)

AMRAP x 20 MINUTES

10 Alt. Pistols or Narrow Stance Air Squats

6 Bar Muscle-Ups or Strict Pull-Ups

4 Front Squats (Athlete Choice)

*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

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, March 29, 2024

CrossFit – Fri, Mar 29

Warm-Up

2 ROUNDS

10 Jumping Jack Toe Touches

10 Calf Raises

10 Tib Raises

10 Alt. Elbow Punches

10 Strict Press

Into…

2 ROUNDS

20 Single Unders (upgrade to Dubs in R2)

5/5 Leg Swings

5/5 Ankle Rolls

5 Hang Power Clean + Push Press

Strength – Performance

Split Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep )

(Score is Weight)

Strength – Fitness

Push Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep
)

(Score is Weight)

Workout of the Week – Performance

“FEELING FRIDA (PERFORMANCE)” (Time)

EVERY 2:00 x 6 SETS

60 Double Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (135/95)

8 Reps (165/115)

6 Reps (185/135)

(Score is Slowest Set)

KG BB1: (60/42.5)

KG BB2: (75/52.5)

KG BB3: (85/60)

Workout of the Week – Fitness

“FEELING FRIDA (FITNESS)” (Time)

EVERY 2:00 x 6 SETS

100 Single Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (95/65)

8 Reps (115/75)

6 Reps (135/95)

(Score is Slowest Set)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)

CrossFit WOD, March 28, 2024

CrossFit – Thu, Mar 28

Warm-Up

2 ROUNDS

1:00 Row (RPE 5-6)

10 Up-Downs

6/6 Staggered Stance Good Mornings

10 Lateral Jumps

5 Cat/Cows

Into…

2 ROUNDS

:40 Row (RPE 7-8)

6 Burpees w/ Lateral Hop

8 Empty BB RDL*

8 BB Upright Rows**

*RND 2 complete 8 Empty BB Deadlifts.

**RND 2 complete 8 BB High Hang High Pulls

Strength – All

EVERY 1:30 x 6 SETS* (Weight)

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Hero Partner Workout – Performance

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.
https://www.crossfit.com/210213

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.

Hero Workout – Solo Performance Option

AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (70/47.5)

Hero Partner Workout – Fitness

“LAURA (FITNESS)” (AMRAP – Rounds and Reps)

IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

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

(Score is Rounds + Reps)

KG BB: (52.5/35)

Hero Workout – Solo Fitness Option

AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees

5 Power Cleans (115/75)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 ROUNDS FOR QUALITY

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow

(No Measure)

CrossFit WOD, March 27, 2024

CrossFit – Wed, Mar 27

Warm-Up

GENERAL WARM-UP (MIN 0-5)

25ft Line Drills…

Toe Walk

Heel Walk

High Kicks

Alt. Hip Openers (hug knee into chest and open out wide)

Bear Crawl

Quad Crawl

AC Skip

Into…

SPECIFIC WARM-UP (5-15)

1 ROUND

200m Run

12 Alt. 90-90 Hip Rotations

12 Alt. Bird Dogs

12 Alt. Deadbugs

Into…

1 ROUND

200m Run

12 Alt. Lunge-Lunge-Squat

12/12 Single Leg Glute Bridge-Ups

12 Sit-Ups

Into…

1 ROUND

400m Run (time trial!)

12 Alt. Curtsy Lunges

12 Calf Raises + 12 Tib Raises

12 Weighted Sit-Ups

Workout of the Week – Performance

“RUNNING RBG (PERFORMANCE)” (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 400m Run

MIN 3 – 1:00 Max Weighted Sit-Ups*

MIN 4 – Rest

*Hold DB across chest. GHD Sit-Ups Optional.

(Score is Total Sit-Ups)

Workout of the Week – Fitness

“RUNNING RBG (FITNESS)” (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 300m Run

MIN 3 – 1:00 Max Weighted Sit-Ups*

MIN 4 – Rest

*Hold DB across chest.

(Score is Total Sit-Ups)

Partner Finisher – All

AMRAP x 8 MINUTES* (AMRAP – Rounds and Reps)

10 Alt. Lunges

10 DB Slides

*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.

(Score is Rounds + Reps)