Blog | CrossFit Alabaster

CrossFit WOD, April 9, 2023

CrossFit – Sun, Apr 9

Warm-Up

AMRAP x 4 MINUTES

4 Up-Dog to Down-Dog

4/4 Moose Antlers

4 Burpees

4 Alt. Step-Ups

Into…

2 ROUNDS

4/4 Half Kneeling Single Arm Arnold Press

4 Scap Pull-Ups + 4 Kip Swings

4 Jumping Pull-Ups (or Ring Rows)

4 Box Jumps

Strength – Performance

Metcon

EMOM x 9 MINUTES

MIN 1 – 8-10 Tempo Push-Ups (21X1)

MIN 2 – :30/:30 Single Arm Overhead KB Hold (Athlete Choice, AHAP)

MIN 3 – EZ Cardio Choice

(No Measure)

Week 2 of 9 Strict Gymnastics

Strength – Fitness

Metcon

EMOM x 9 MINUTES

MIN 1 – 6-8 Tempo Push-Ups (21X1)*

MIN 2 – :30/:30 Single Arm Overhead KB Hold (Athlete Choice, AHAP)

MIN 3 – EZ Cardio Choice

*Knee Push-Up Optional

(No Measure)

Week 2 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

5 ROUNDS FOR TIME

21 Box Jumps (24/20)

15 Push Press (115/75)

9 Burpee Pull-Ups*

*Height of bar should be above standing reach.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

5 ROUNDS FOR TIME

15 Box Jumps (20)

12 Push Press (95/65)

9 Burpee to Target*

*Height of bar should be above standing reach.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

Metcon

EMOM x 9 MINUTES

MIN 1 – :30 Supinated Grip Bar Hang

MIN 2 – :30 Supinated PVC Box Hold*

MIN 3 – :25/:25 Side Plank Hold

*Supinated grip w/elbows in. Kneel on floor, place elbows on box, let chest drop, and sit back.

(No Measure)

CrossFit WOD, April 8, 2023

CrossFit – Sat, Apr 8

Warm-Up

2 ROUNDS

:45 Cal Row (increasing intensity)

10 Walking Lunges

5/5 Single Arm DB Deadlifts

10 Single DB Curls

12 Slow Alt. Shoulder Taps

Into…

2 ROUNDS

:45 Cal Row (increasing intensity)

10 Walking Lunges

5/5 Single Arm DB Upright Row

15 DB Glute Bridge-Ups

10 DB Slides

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

25/20 Cal Row

20 Walking Lunges

15 DBL DB Hang Power Cleans (50/35)

100m DB Farmer Walk

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Row

20 Walking Lunges

10 DBL DB Hang Power Clean (35/20)

100m DB Farmer Walk

(Score is Rounds + Reps)

KG DB: (15/10)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES

20 Walking Lunges

15 DBL DB Hang Power Clean (Athlete Choice)

50m DB Farmer Carry

*P1 completes 1 full round while P2 completes Max Cal Row. Once P1 finishes a round, partners switch.

(Score is Total Cals)

Finisher

Metcon

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Single DB Curls

MOVT 2 – Single DB Glute Bridge-Up

MOVT 3 – DB Slides

-No Additional Rest b/t Sets-

*1 SET = MOVT 1- MOVT 3.

(No Measure)

CrossFit WOD, April 7, 2023

CrossFit – Fri, Apr 7

Warm-Up

200m Run

Into…

2 ROUNDS

12 Med Ball Ground to OH

10 PVC Pass Through

8 Alt. Groiners

Into…

1-2 ROUNDS

5 PVC Snatch Deadlift

5 PVC High Hang Muscle Snatch

5 Med Ball Thruster → 5 Wall Balls to Target

IInto…

200m/150m Time Trial (this is a time trial to see if the Run can be completed in less than 1:00)

Strength – Performance

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Squat Snatch

1 Snatch

1 Overhead Squat

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch

2 Power Snatches

*Start Light and build to Moderate.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 1 Snatch (Athlete Choice, Heavy)*

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 150m Run

MIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

*Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps WB + Heaviest Weight)

KG WB: (6/5)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Quad Smash

3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*

*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.

(No Measure)

CrossFit WOD, April 6, 2023

CrossFit – Thu, Apr 6

Warm-Up

2-3 ROUNDS

1:00 Cardio Choice

5/5 Split Squats

10 Sit-Ups

10 Dante Rows

10 Ring Rows

Strength – Performance

Metcon

ON A 8:00 RUNNING CLOCK…

Strict Chest to Bar Practice*

*Focus on wider grip + leaning back to lead with chest.

(No Measure)

Week 2 of 9 Strict Gymnastics

Strength – Fitness

Metcon

ON A 8:00 RUNNING CLOCK…

Strict Pull-Up Practice*

*Focus on engaging lats before pulling + keeping Hollow Body.

(No Measure)

Week 2 of 9 Strict Gymnastics

Workout – Performance

Metcon

3 SETS FOR QUALITY

1 Set of Max Strict Chest to Bars

2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy)

30 Banded Dante Rows

10/10 Bodyweight Split Squats

30 Sit-Ups**

1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).

**Option to Perform GHD Sit-Ups

-No Additional Rest b/t Sets-

(No Measure)

Workout – Fitness

Metcon

3 SETS FOR QUALITY

1 Set of Max Strict Pull-Ups

2/2 KB/DB Turkish Get-Up

20 Banded Dante Rows

10/10 Bodyweight Split Squats

20 Sit-Ups

1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).

-No Additional Rest b/t Sets-

(No Measure)

Optional Cool Down

Metcon

1-2 SETS FOR QUALITY

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose

5 Cat/Cows

:30 Happy Baby

1:00 Rebound Pose

(No Measure)

CrossFit WOD, April 5, 2023

CrossFit – Wed, Apr 5

Warm-Up

1 ROUND

5 Cat/Cows

4 SLOW Jefferson Curls

3/3 Sciatic Nerve Floss

Into…

2 ROUNDS

8 Toe Touch + Jump Jack

8 Up-Downs

8 Banded/Empty Bar/Bodyweight Good Mornings

8/8 Single Leg RDL

Into…

2-3 ROUNDS (Time Permitting)

5/5 Staggered Stance Deadlift w/Empty Barbell*

10 Glute Bridge-Ups

:30/:30 Single Leg Glute Bridge-Hold

10 Alt. Step-Overs**

*2nd Round: 5 Empty Barbell RDL (feet in Deadlift stance)

3rd Round: 5 Empty Barbell Deadlifts

**2nd Round: Box Jump Overs

3rd Round: Up-Down Box Jump Overs

Strength – All

Deadlift (3×6 @ 21X1*)

Tempo Deadlift (21X1)

*Keep weight Moderate-Heavy across all sets.

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)

Week 2 of 4 Tempo

Workout – Performance

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

3-6-9-and so on…

Deadlifts (225/155)

Up-Down Box Jump Overs (24/20)

(Score is Reps)

KG BB: (100/70)

Workout – Fitness

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

3-6-9-and so on…

Deadlifts (155/105)

Up-Down Box Jump Overs (20)

(Score is Reps)

KG BB: (70/47.5)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY

10 Glute Bridge-Ups w/:05 pause at top*

:30/:30 Single Leg Glute Bridge Hold

*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.

(No Measure)

CrossFit WOD, April 4, 2023

CrossFit – Tue, Apr 4

Warm-Up

400m Group Run

Into…

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Banded Pull Aparts

5 Banded Strict Press

10 Hollow Rocks

Strength – All

Shoulder Press (3×6 @ 21X1*)

Tempo Strict Press (21X1)

*Keep weight Moderate-Heavy across all sets.

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)

Week 2 of 4 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 4 MINUTES

100m Run

12 Toes to Bar

8 Handstand Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 4 MINUTES

100m Run

10 Toes to Something**

6 Pike Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Lowest Rounds + Reps)

Optional Finisher

Metcon

EMOM x 9 MINUTES

MIN 1 – 10/10 Single Arm Banded Lat Pushdowns

MIN 2 – 10 Seated Pike Leg Lifts

MIN 3 – 20 Banded Upright Rows

(No Measure)

CrossFit WOD, April 3, 2023

CrossFit – Mon, Apr 3

Warm-Up

AMRAP x 4 MINUTES

:30 Mod Bike

20 Single Unders

5 Bootstrap Squats

5 BB Hang High Pulls

Into…

AMRAP x 4 MINUTES

:30 Fast Bike

20 Double Unders

5 Hang Power Cleans

5 Front Squats

Strength – All

Back Squat (3×6 @ 21X1*)

Tempo Back Squat (21X1)

*Keep weight Moderate-Heavy across all sets.

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)

Week 2 of 4 Tempo

Workout – Performance

“THIGH SOCIETY” (Time)

FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike

(Score is Time)

KG BB: (70/47.5)

*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“THIGH SOCIETY (FITNESS)” (Time)

FOR TIME
75 Single Unders*
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats (115/75)
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike

*Option for 50 Plate Hops instead of Single Unders

(Score is Time)

KG BB: (52.5/35)

*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY

1:00 Calf Smash on Barbell

:30 Prayer Stretch on Barbell/Foam Roller/Floor*

5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.

**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

(No Measure)

CrossFit WOD, April 2, 2023

CrossFit – Sun, Apr 2

Warm-Up

PART 1 → AMRAP x 2 MINUTES

4 Alt. Groiners

8 Slow Arm Haulers

8 Alt. Thoracic Squat Rotations

Then Into…

PART 2 → Progressive Warm-Up

1 ROUND

5 Up-Downs w/4 Alt. Shoulder Taps*

5/5 Lateral Step-Ups

5 Seated DBL DB Arnold Press

5 Empty Barbell Clean Deadlifts

*When in the Tall Plank position, perform 4 Alt. Shoulder Taps.

Into…

1 ROUND

5 Up-Down Box Step Overs

:30 Empty Barbell Overhead Hold

10 Alt. Elbow Punches

Into…

1 ROUND

5 Burpee Box Jump/Step Overs

5 Hang Muscle Clean + Strict Press*

*1 Rep = 1 Hang Muscle Clean + Strict Press

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 10 Ground to Overhead (95/65)*

MIN 2 – Max Burpee Box Jump Overs (24/20)

MIN 3 – Rest

*Athlete choice for Snatch or Clean & Jerk

(Score is Total BBJO Reps)

KG BB: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 10 Ground to Overhead (65/45)*

MIN 2 – Max Up-Down Box Jump Overs (20)

MIN 3 – Rest

*Athlete choice for Snatch or Clean & Jerk

(Score is Total UDBJO Reps)

KG BB: (30/20)

Post-Workout Strength – All

Metcon

EVERY 4:00 x 3 SETS

12 Seated DB Alt. Arnold Presses (Mod-Heavy)

10 DB Reverse Flyes

20 Alt. DB Slides

-Rest w/ Time Remaining-

(No Measure)

CrossFit WOD, April 1, 2023

CrossFit – Sat, Apr 1

Warm-Up

ON AN 8:00 RUNNING CLOCK…

3 ROUNDS

5 KB Deadlift

5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings

10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups

10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch

Then Into…

AMRAP IN REMAINING TIME..

Max Meter Row

Workout – Performance

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Workout – Fitness

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swing (53/35)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (24/16)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

-Immediately Into-

AMRAP x 10 MINUTES**

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

-Immediately Into-

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

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

**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Optional Finisher

Metcon

2 SETS

10/10 Single Arm KB Upright Row

:30/:30 Single Arm KB Overhead Hold

1:00/1:00 Calf Smash on KB Horn

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, March 31, 2023

CrossFit – Fri, Mar 31

Warm-Up

2 ROUNDS

:30 Single Unders

:30 Alt Groiners

:30 90/90 Hip Rotations

:15/:15 Wall Calf Stretch

2 ROUNDS

30 Reps Jump Rope Complex**

6 Elbow Punches → Muscle Clean

6 Front Rack Press → Back Rack Press

6 Air Squats → 6 BB Kang Squats

1 ROUND

:30 Double Under Practice

*Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf

**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double

Strength – All

Back Squat (3×8 @ 31X1*)

Tempo Back Squat (31X1)

*Keep weight Moderate+ across all sets.

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)

Week 1 of 4 Tempo

Workout – Performance

“REDWOOD” (Time)

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)

KG BB: (70/47.5)

*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“REDWOOD (FITNESS)” (Time)

FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats

(Score is Time)

KG BB: (52.5/35)

*NOTE: W.O.W. this our pick for epic workout of the week!

Cool Down

Metcon

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Hamstring Smash*

10 Elevated Calf Raises**

*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.

**Pause for :02 in bottom.

-Rest As Needed b/t Sets-

(No Measure)