Rest Day

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Watch “Nutrition: The Base of the Pyramid” from CrossFit.com, delivered by Coach Leah

Every minute, alternating:
Standing dumbbell hold (dumbbells at sides)
Burpees
*Work until you complete 100 burpees

Notes: Complete the standing dumbbell hold for the full minute on the even minutes; stand tall, squeeze your butt and keep your belly tight. On the odd minutes, complete as many burpees as you can and continue in this fashion until you complete 100 burpees.

Ever 3 minutes for 21 minutes:
15 kettlebell swings
15 sumo deadlift high pulls
15 box jumps

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

3 rounds for time:
100 plate up-downs
20 thrusters
20 sit-ups

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Check out our YouTube page for workout demos and help with movement.

Support Your Local Box Fundraiser Workout 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

15-minute AMRAP:
10 single-arm snatches, right arm
5 single-arm overhead squats, right arm
10 single-arm snatches, left arm
5 single-arm overhead squats, left arm
50 air squats

Notes: For the snatch, pick a load that allows you to go unbroken for all 10 reps. Both ends of the dumbbell should touch the floor at the bottom, and the movement finishes locked out overhead.

For the overhead squat, keep the spine neutral, feet flat, arm straight, and hip crease below the top of the knee. If you’re not able to maintain position and find depth with the dumbbell overhead, lower it to the shoulder and perform single dumbbell front squats.

The air squats have no load—just move cleanly and quickly.

5 rounds for total reps:
1 minute of sit-ups
1 minute of push-ups
1 minute rest

Notes: Push-up modifications include down on toes and up on knees, knee push-ups, or push-ups to a raised surface.

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

Rest Day

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Read the 2003 article “Really Cool Homemade Paralettes” from the CrossFit Journal Archives

Chad
For time:
1,000 weighted box step-ups

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Join us for a community workout via Zoom on Saturday from 11 a.m. to 1 p.m. to complete Chad together!

30 minutes of handstand practice

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Kids Handstand Class: On Friday, April 10, at 11 a.m., Coach Laurie will be offering an at-home handstand practice class for CrossFit Kids participants. To safely participate, your child or children will need some open space with plenty of room to kick up to handstands. You’ll also need something you can put your feet up on, such as a sofa, ottoman, or coffee table. The class will be offered via this Zoom link. Check your email or email Laurie for the password at laurie@crossfitsantacruz.com.

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Saturday Community Workout: Now that everyone has their new plyo boxes, we’ll be programming the workout Chad on Saturday, April 11, from 11 a.m. to 1 p.m., and invite you to complete the workout as a community via Zoom.