Workout: 07 April 2025

Gym Workout

Warm up: 3 rounds:

1. 10 Pull-ups (alternative: Jumping pull-ups)
2. 15 Push-ups
3. 20 Air squats

Workout:

1. 21 front squats with just the barbell
2. Work up to a heavy / daily-max front squat
3. 3 front squats at each of the following percentages of the max from (1): 85%, 87%, 91-93%
4. 2 sets of 21 deadlifts at 40-50% of 1-rep max (go for unbroken sets, touch and go, perfect form)
5. Metabolic work: As fast as possible
   2 rounds:
   – 10 Squat cleans at 60% of max from (1)
   – 400 m run / row (alternative: 20 cals on bike)
   – Max effort pull-ups (alternative: Jumping pull-ups)
   – 400 m run / row (alternative: 20 cals on bike)

At Home Workout

Karen – Benchmark CrossFit workout

1. Warm up:
   – 10 Pull-ups (alternative: Jumping pull-ups)
   – 15 Push-ups
   – 20 Air squats
2. 150 Wall ball shots as quick as possible (rest as needed)
   Recommended weight: 20 lbs (alternative: if you do not own a medicine ball or wallball, recommend Thrusters with light weight DBs / a KB / or an odd object: Odd-object Thrusters)