CLOSED TODAY. REST FOR MURPH TOMORROW! tomorrow schedule First heat starts at 5am
LAST HEAT STARTS 9:45
8am Endurance-
8 Minute partner row, switch every minute. fast transitions.
rest 5 minutes
25 Minute amrap
Up the ladder, set your bike and rower right by each other. Split the work however you want!
1 Bike Cal
1 Row Cal
1 Burpee
Next round, 2,2,2… next round 3,3,3 and on and on and on and on
9am Mobility
10am 30 minute time cap.
Teams of 2 or 3
100 Rower Cals
100 Slam ball over the shoulder
100 wall ball
100 Bike cals
100 wall ball
100 slam ball over the shoulder
100 rower cals
Warm up
400 Meter Partner Run with Wall Ball, 40 Partner Wall Balls
40 Weighted good mornings (ball or empty bar)
New Strength Cycle Starts this week.
***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.
Strength Deadlift
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.
WOD
4 Rounds For Time
10 Power Cleans 185/135
200 meter run
5 Rings Muscle ups (Sub 7 bar muscle ups, 12 Pull ups)
Warm up- 5 Minute Bike
Review Med Ball Clean for 5 Minutes.
We need to get going on Bench, Long wod today-
Strength Bench
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5
WOD
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
Men: 30-lb. ball
Women: 20-lb. ball
Scroll for scaling options.
Related:
• CrossFit WOD 180512 Tips With Rory McKernan
• The Medicine-Ball Clean
Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.
Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters
Men: 10-lb. ball
Women: 6-lb. ball
New Strength Cycle Starts this week.
***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.
Warm up- quick row, 5 minutes, be ready with a bar at 5 after
Shoulder to Overhead Review Progressions
Quickly review Front Squat and strict press
Strength 1- Strict Press (ADD 5 pounds onto the max number you were working with last week)
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.
Strength 2-
Front Squats
2,2,2,2,2 5 sets to work a heavy double… NOT A MAX DOUBLE…
Wod-This is light and fast. Choose weights and movement appropriately.
30-20-10 reps for time of:
Dumbbell thrusters 35/25 (Kettle bells will work for thrusters as well)
Toes to Bar
Scroll for scaling options.
Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.
Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells