Workout of the Day
April 23, 2026
DB Snatches & Air Squats is the WOD Diario for April 23, 2026: un Entrenamiento en casa de Cross Training con warm-up, metcon y cool-down.
Global daily standard: Intermediate level with Home Gym equipment, plus scaling notes for beginner and RX athletes.
“Mechanics first, consistency second, intensity third.”
Workout Breakdown
CrossFit · Strength
Target Stimulus
Strength Under Fatigue
Estimated Work Time
~30:00
~40 min total
Time Cap
30:00 hard stop
The Prep
- • 2 min Jump Rope or High Knees
- • 10 each Arm Circles + PVC Pass-Through
- • 15 Air Squats
The Work
- • 20 Air Squats (Min 1 of 4 (repeats every 4 min))
- • 10 DB Snatch @ 35/25 lb (Min 2 of 4 (repeats every 4 min))
- • 15 Box Jump (Min 3 of 4 (repeats every 4 min))
- • 1 min Rest / Mobility (Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch)
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Accessory
- • 60 sec Child's Pose
- • 60 sec each side Pigeon Pose
- • 45 sec each side Seated Hamstring Stretch
The Coach's Edge
Free
Move with discipline when db snatch starts to fade. Clean reps hold the stimulus together.
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