WORKOUT
Part 1) 5000m Run (3.2 miles)
*30 Min Cap
Part 2)
Upon finishing your run, take 15 min to find a 1RM Bench Press
*We haven’t done any proper strength work specifically for bench press leading up to this, AND most of us aren’t familiar with a heavy bench lift after running a 5k - so today’s aim is to lift something that FEELS heavy! Use a spotter! And have fun with it!
Read MoreSTRENGTH
Tempo Front Squats
Every 2 Min for 10 Min (5 Sets)
3 Front Squats (With a 3 sec descent)
*Start @ 60% of 1RM and add as able, but stay below 80% of 1RM
WORKOUT
2 Sets:
AMRAP 5
10 Power Snatch 75/55
30 Double Under
10 Thruster 75/55
10 Toes to Bar
Rest 5 Min
Read MoreSTRENGTH
Deadlift
5x2 @ 85-90% of 1RM
WORKOUT
For Time:
10 Rounds:
3 Push Jerks @ 65% of 1RM (from crash pads)
200m Run
*18 Min Cap
Read MoreSATURDAY WORKOUT & RUCK
EMOM 40
Min 1) *Clean & Jerks 135/95
Min 2) 10/8 Cal Echo Bike
Min 3) *Bar Muscle Up / C2B / Pull Ups
Min 4) 50 Double Unders / / Jump Rope
*you choose the reps!
45-60 min POST WORKOUT RUCK through Mercer Slough & Blueberry Fields!
*Bring a ruck bag or weight vest if you have one!
Read MoreWORKOUT
5 Rounds:
2 min Row
2 min Rest
*start first round easy, and add intensity each round… or not!
STRENGTH
4x8 Push Press
*go off of feel today / especially if you did Murph this week!
SKILL
Handstand Hold / / Handstand Walk Progressions
Read MorePARTNER WORKOUT
*Teams of 2,
*Alternate FULL rounds with your partner!
AMRAP 32
12 Lateral Burpees Over DB
16 Single Arm Hang DB Clean & Jerks 50/35
8 Shuttle Runs (1 Shuttle = 25ft down / 25 back)
100ft Walking Lunge (Bodyweight / / Add weight as needed)
Read MoreSTRENGTH (pt. 1)
Overhead Squat
Every 2 Min for 12 Min (6 sets)
3 overhead squats*
*Start with moderate weight and build as able over the 6 sets!
STRENGTH (pt 2.)
SNATCH (power or squat)
2 @ 70% of 1RM
2 @ 70%
2 @ 70%
2 @80%
2 @80%
2 @80%
1 @ 85%
1 @ 85%
1 @ 85+%
CASH OUT
3x3 Snatch Pull @ 100+% of 1RM
Read MoreSTABILITY
*Coach led shoulder warm up & Stability session
MURPH RECOVERY WORKOUT
For Time / / For Quality:
1000/800m Row
75 Ab Mat Sit Ups
1000/800m Ski
75 Box Step Ups 20”
2000/1600m Echo Bike
75 KB Swings 53/35
*30 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2, YGIG style, Alternate FULL rounds!
AMRAP 12
20 Wall Ball 20/14
5 Wall Walks
Rest 6 min
AMRAP 12
10 Deadlifts 225/155
10 Bar Facing Burpees
1045AM CrossFit SPORT Class Workouts:
Part 1)
1000m Row
50 Bench 155/95
1000m Row
Part 2)
40-30-20
Toes to Bar / / GHD sit up
20-15-10
Overhead Squat 115/85
Read MoreSTRENGTH
Part 1)
Every 90 sec for 10 Rounds (15 min)
1 Squat Clean + 2 Front Squats
*Aim to start at 60% of 1RM Clean and build from there!
Part 2)
10 Sets of:
1 Clean Pull + 1 Hang Clean High Pull @ 100% of 1RM Clean (both from the crash pads)
Read MoreWORKOUT
EMOM 32 (8 Rounds)
Alternate between…
Min 1) :40 Cal Row
Min 2) *SHSPU / / Variation
Min 3) :40 DB Box Step Overs (2x35/25) 20”
Min 4) *Toes to Bar
CASH OUT
150m Walking Lunge
Read MoreWARM UP
2 Rounds:
25ft/25ft Banded Side Step
:20 Banded Squat Hold
5/5 Single leg Banded Glute bridges
:20 Hollow Hold
2 Rounds: (with empty bar)
10 Squat Y Pull Backs (5lb/2.5lb’s change plates)
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch balances into Overhead Squat
SKILL
EMOM 6 (with an empty bar)
1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat + 1 High Hang Squat Snatch
STRENGTH (part 1) 20 Min
8 sets:
1 Low Hang Snatch + 1 Snatch (power or squat)
*Build over the 8 sets as able, the complex does not need to be connected, but complete both reps within 10 seconds of each other!
STRENGTH (part 2) 20 Min
Back Squat
4x3 @ 80-85% of 1RM
Read MoreWARM UP WORKOUT
4 Rounds
:30 Ring Plank
100ft KB/DB Farmers Carry
WORKOUT
For time:
5 Rounds
400m Run
30 Alt SL V Ups
*20 Min Cap
POST WORKOUT STRENGTH
5 Min Max Strict Pull Ups
Read MoreWORKOUT
2 sets: (33 min)
AMRAP 3
15/12 Cal Ski
Max Reps Parralette Push Up in remaining time
Rest 3 Min
AMRAP 3
20/15 Cal Row
Max Reps DB Goblet Squat 50/35 in remaining time
Rest 3 Min
AMRAP 3
40 Alt. DB Snatch 50/35
Max Reps Lateral Burpee over DB in remaining time
Rest 3 Min
Read MoreSATURDAY WORKOUT
*Teams of THREE!
PARTNER AMRAP 30
80 Cal Ski (YGIG, only 1 partner works at a time)
20 Synchro Burpees (All 3 partners together)
40 Clean & Jerk 135/95 (YGIG, only 1 partner works at a time)
200m Run (All 3 partners run together)
*Partition Ski + Clean & Jerk reps between all 3 partners.
Read MoreWORKOUT
2 Sets (of part 1 and part 2)
*Start a new part every 6 min
Part 1)
21-15-9
KB Swing 70/53 (heavy)
Box Jump Over 24/20”
Part 2)
21-15-9
Pull Ups
*50 Double Unders After Each Set
POST WORKOUT STRENGTH
10 Min to find a 1RM Shoulder Press
Read MoreSTRENGTH (For Quality)
AMRAP 12
5 Dips (Bar or ring)
10 Ring Rows
10/10 Single Leg Split Squats
WORKOUT
EMOM 20
1 Snatch (Power or Squat)
*Aim to stay within 65-80% of 1RM for the bulk of the reps
Read MoreWARM UP WORKOUT
AMRAP 5 (3 Rounds)
:20/:20 Side Plank
20 Alt. SL V Up
5 Nordic Curls
AMRAP 5 (3 Rounds)
10 Banded High Pulls
10 Banded Pull Aparts
20/15 Push Ups
PARTNER WORKOUT
*Teams of 2
*YGIG, Alternate FULL rounds
AMRAP 20
12 Toes to Bar
6 DB Push Press (2x50/35)
8 Alt. DB Step Back Lunges (2x50x35)
CASH OUT
1 Mile weighted Walk/Run
*aim to use a weighted vest / ruck (or unweighted is cool too!)
*13 Min Cap
Read MoreWORKOUT (27 Min Total)
Row (12 Min)
3 min Easy
2 min Moderate
1 min hard
3 min Easy
2 min Moderate
1 min hard
Rest 3 Min
Echo Bike (12 min)
3 min Easy
2 min Moderate
1 min hard
3 min Easy
2 min Moderate
1 min hard
POST WORKOUT STRENGTH
Back Squat
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65%
Set 5: 7 reps @ 65%
Set 6: 7 reps @ 65%
Set 7: 7 reps @ 65%
*Aim for a new set every 2 minutes
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1) 5 Bench Press (heavy)
Min 2) :30 Double Under / / Jump Rope
Min 3) 4+ Sandbag Over Shoulder 150/100
Min 4) 12/9 Cal Echo Bike
Read More