With a running clock, at 0:00:
25 deadlifts
15 thrusters
5 push presses

At 2:00:
20 deadlifts
15 thrusters
10 push presses

At 4:00:
15 deadlifts
15 thrusters
15 push presses

At 6:00:
10 deadlifts
15 thrusters
20 push presses

At 8:00
5 deadlifts
15 thrusters
25 push presses

Note: Pick a weight that allows you to go unbroken when fresh.

Support Your Box Fundraiser Event 1
10-minute AMRAP:
10 air squats
9 single-arm dumbbell snatches (right arm)
10 push-ups
9 single-arm dumbbell snatches (left arm)

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Zoom Class Schedule
6:30 a.m.
12 p.m.
5 p.m.

Tabata hang power clean
Tabata handstand hold
Tabata hang power clean
Tabata hollow rock

*Tabata is 8 intervals of 20 seconds of work, 10 seconds of rest. This workout is a total of 32 intervals.

Notes: The handstand can be done face-in to a wall or with a piked hip and feet on a raised surface. Bent knee hollow hold or rock can be used during the hollow rocks.

On the minute for 20 minutes:
3 kettlebell swings
4 wall-ball shots
5 box jumps
*Add 1 rep each minute

Notes: Pick movements that allow you to complete the first round in 25 seconds or less.

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Zoom Class Schedule
6:30 a.m.
12 p.m.
5 p.m.

Rest Day

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Read about the Support Your Local Box Fundraiser, hosted by CrossFit to help affiliates in need during mandated closures.

6 rounds:
Run or row for 2 minutes
25 air squats

Tip: Run out for 3 intervals and back for 3 intervals.

For total reps:
1 minute double-unders
4 minutes Turkish get-ups (alternating arms)
1 minute double-unders
3 minutes Turkish get-ups
1 minute double-unders
2 minutes Turkish get-ups

Notes: Double-under practice or single-unders can be used as a modification for double-unders. If you do not have a jump rope, perform quick, alternations foot taps on a plate or step.

The Turkish get-up begins prone (lying flat) and moves to standing. Switch arms in the prone position. If your weight is too heavy, try using an object that is light, but demands stability and balance, such as a large ball.

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Zoom classes for Friday: 6:30 a.m., 12 p.m., 5 p.m.

16-minute AMRAP:
10 thrusters
8 pull-ups or dumbbell rows
50 plate up-downs

Notes: The dumbbell row is hinged at the hip, back flat, knees soft and chest pointed at the ground. The plate up-downs are small steps with both feet momentarily on top of the plate, followed by both feet momentarily on the ground.

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Zoom Class Reminder: We have three Zoom class offerings during the week, as well as a Kids class on Thursday, April 2. Click the time you’d like to join below for access to the Zoom link. For the Kids class, contact Coach Laurie for the password.
6:30 a.m. class
10 a.m. CrossFit Kids class
12 p.m. class
5 p.m. class

20-minute AMRAP:
8 inverted burpees
21 air squats
12 burpees

Notes: Inverted burpee is a rollback to candlestick shape, followed by a jump to handstand from two feet or a kick-up to handstand.

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Coach Laurie will be leading a CrossFit Kids Zoom class at 10 a.m. on Thursday, April 2. Parents are welcome to join in, too! For this first class, your child will need a pillow. A rug is the best surface to work on, but not a must. Email laurie@crossfitsantacruz.com for the password or with questions.

14-minute AMRAP:
30 double-unders
20 deadlifts
10 thrusters
10 squat cleans
10 ring dips

Notes: Sub 50 singles for doubles if needed. If you do not have a jump rope, double-tap hands to sides of thighs on stationary jumps.

If your dumbbells are on the heavy side, use one for the thrusters and cleans, but use both for the deadlifts. Single dumbbell cleans will be 5 reps on each side.

Sub chair or bench dips for ring dips.

Select movements you can do unbroken for the specified reps in Round 1.