Week of April 1 - April 7
- Jocelyn Rylee
- Mar 31, 2024
- 2 min read
Updated: Apr 1, 2024
In this episode we're discussing the wins and misses of the 2024 CrossFit Open and how to use these tests to further your training in the year ahead.
2024 is year of the habits here at BRIO. January we focused on steps, February was the push ups, and March was all about challenging yourself in The Open. In April, we're going to get hydrated 💧💧💧
RX this challenge by drinking 80oz of water per day. For reference, a standard size shaker cup is 20oz, a regular Yeti is 18oz, a Stanley tumbler is either 30oz or 40oz.
But if you really want a challenge, the beastmode option is to replace a beverage of your choice with only water for the month. Would you benefit from giving up alcohol for 30 days? Coffee? Diet soda? Energy drinks? Do you think you could do it??? The choice is yours!
We are hosting the CrossFit Level 1 course at BRIO April 6-7! There's still time to sign up if you'd like to level up your knowledge and understanding of the CrossFit methodology and check "Get my CF Level 1" off your bucket list. Click here to register!
Because we are hosting the seminar, we have a modified schedule this weekend.
Saturday: 7am class only
Sunday: Group ruck by the river
Spring is here! ! Throw on a backpack or weight vest and meet at 10am at the parking lot by Children's Museum (across from Kinsmen park, by Shakespeare on the Saskatchewan). We will ruck together along the Meewasin trail, across the train bridge, past the University, and back across the College Dr. bridge. Anyone and everyone is welcome to join in!
Workouts for the Week
Monday April 1
🎂🥳🎈🎉 Happy Birthday today to Chantelle Kane, Cassie Tyson, and Brook Guliker!!
4 Cycles of:
5 min AMRAP
5 Pull ups
10 Push ups
15
Air Squats
2 min Rest
*With optional weight vest if you have one
Tuesday April 2
🎂🥳🎈🎉 Happy Birthday today to Ifty Kalyar!!
OT2M x 10: 1 Pause Back Squat + 2 Back Squat
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25 Burpees
25/17 Ski Cals
25 Burpees
100 Double unders
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6:30pm EMOM class
OTM x 20
1) 3 Clean Pull + Clean
2) Butterfly/Kipping Pull ups
Wednesday April 3
Muscle ups OTM x 10
*Alternate big and small sets
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3 rounds
30 sec Bike
1 min Power Snatch (135/95)
30 sec Bike
2 min Rest
Thursday April 4
with a partner:
2000/1600m Row
30 Thrusters (135/95)
8 Rope climbs
1500/1200m Row
40 Thrusters (115/80)
6 Rope climbs
1000/800m Row
50 Thrusters (95/65)
4 Rope Climbs
36 min Cap
Friday April 5
OT2.5M: Deadlift 10-8-6-4-2
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21-15-9
HSPU or Push Jerk (135/95)
Box Jump (30") or Bike cals
Saturday April 6
*7am Class Only*
5 rounds
1 min at each
Bike Cals
Burpee
Row Cals
Lunge
Rest
Sunday April 7
Group Ruck around the river (see above for details)
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