CrossFit

Week of April 14, 2025

Programming Video

Union Farmstead Egg Order

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Monday, April 14th

Build Up
EMOM for 6 minutes:
Odds: 5 deadlifts going up to WOD weight
Evens: 10yd Suicide on Turf (5yd and back, 10yd and back)

WOD
5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back (8yds)
– Rest 1:00 between rounds.

Accessory
4 x 10 reps:
Abwheel Rollouts

Tuesday, April 15th

Build Up
Back Squat
Every 2 minutes x 3 sets:
50%, 60%, 65%, 70%

WOD
Back Squat
3-3-3-3-3-3-3
Perform every 3 minutes starting @ 75% of your current 1 rep max.
Increase the weight as you wish or do sets across once you reach 75%-80%.

Accessory
Sled Push
Every 1:30 x 5 sets:
40yds – start at 90/45 and increase load as you wish

Wednesday, April 16th

WOD
“Andi”
For time:
100 hang power snatches (45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats

Thursday, April 17th

WOD
5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
– Step down from the box

Accessory
4 x every 4 minutes:
400-meter row

Friday, April 18th

WOD
3 rounds for time:
20 goblet DB reverse lunges (35/50 lb)
20 burpees
200-m farmers carry (55/35)

Accessory
10 Turkish get-ups each side

Saturday, April 19th

Fitness with Friends

Sunday, April 20th

CFG CLOSED – Happy Easter to all who celebrate