Monday- April 30th

April 30, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Good Mornings w/PVC

10 Wall Squats

10 Light Push Press

20 DUs/SUs

250m Row

10 Thrusters w/PVC


  + Today's Warm-up Movements:

           *3 Touches x 5

             *Iron Cross x 10


A. Heavy Thrusters

5 x 3 all at same weight

*brace with your core



B. “Spring Swing”

21 Thrusters (75/55)

21 Kettlebell Swings (53/35)

400m Run

15 Thrusters (75/55)

15 Kettlebell Swings (53/35)

400m Run

9 Thrusters (75/55)

9 Kettlebell Swings (53/35)

400m Run


21-15-9. The most popular rep scheme in all of CrossFit, probably best known from the benchmark workout “Fran”. This descending rep scheme has proven to be quite effective in preserving intensity. By the time we get to the 15’s, the nature of the workout has it feeling similar to the 21’s, but knowing we have 6 reps less to complete keeps us holding on and moving forward. Compare this to three rounds of 21. We would probably have a more conservative plan of attack going in, decreasing the intensity of the workout.


B1. Buy-out

2 Sets of:

Supinated-Grip Bent Over Barbell Row x 8 @2111


C. Group Mobility 

Quads/Low Back/Shoulders




**The Healthy Habits Challenge begins today! It's not too late to sign up! Text AJ at 801-949-7085 to sign up, and to be sure to give her your $10 gift card









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