Memorial Day weekend schedule

Weekend schedule!

We would like as many people as possible to do the Hero Workout “Murph” at 10pm on Saturday. Doing this workout at night is a unique way our gym honors this fallen Hero.

We’ll help you pick the best version of the workout for you. The important thing is to show up.

Saturday Hours-

8am to 9am is open gym.

9am to 10am weightlifting

Saturday 10pm-Murph

Sunday-closed

Monday-closed

Tuesday regular schedule

Get outside the gym on Sunday and Monday! Spend time with family and friends. Use your fitness!

Remember tomorrow night is the Murph workout.If you are not in the members group on facebook please request to be in it. Its called “train Harder crossfit members group.” All the details are there.

If you want to come in today and just row or bike or stretch feel free too.

2:00 minutes Row
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Bradford Press with Lockout
15 Russian Kettlebell Swings

Strength Conditioning
20:00 minute EMOM
Minute 1: Deadlifts 5-5-4-3-3
Minute 2: 13/10 Calorie Row Minute 3: Strict Press 5-5-4-3-3
Minute 4: Rest
*Deadlift + Strict Press %
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%

20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch

Into a short barbell warm up

Weightlifting
Every 2:00 minutes, 6 Sets
3 Hang Power Snatch

Perform all sets between 75-85% of 1RM Power Snatch
Reset in the hip each time. Do not rush these and ‘touch and go’ them through
the hip. Embrace the time under tension.

“Storm”
18:00 minute AMRAP
3 Wall Walks
21 Wall Balls 20/14lb, 9/6kg
63 Double Unders

Primary Objective: Maintain under 3:00 minutes / round
Secondary Objective: Unbroken Wall Balls
Stimulus: Muscular Stamina and Interference

Athlete Strategy and Workout Notes:
There will be quite a bit of interference here so pace this one out to maintain just
under 3:00 minutes per round, which means that we should be in the range of
about 6+ rounds for this workout. Choose a pace on the workout that feels very
conservative from the onset with the goal of maintaining the steady pace
throughout or being able to pick things up slightly as you go

Recovery
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

Click on the names of the stretches to see the demo videos.

Don’t rip your hands today. Murph is coming up Saturday evening. We do that workout here on Saturday Night. Check facebook for details.

Warm-Up:
400m Jog
Mobility
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge

Gymnastics
Bar Muscle-Ups Skill Work
Spend 10-15 minutes going through skill work here for the day

Workout

“No Brakes, Just Gas”
4 Sets, For Reps:
4:00 AMRAP, 2:00 Rest
400m Run
AMRAP in Remaining Time
3-5-7-9-11…
Burpee Box Jump Overs 24/20”
Bar Muscle Ups
*Pick-Up where you left off

Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Get into the round of 11s
Secondary Objective: Complete the run prior to the 2:00 minute mark on each
AMRAP.
Athlete Notes + Workout Strategy:
The goal here today is to spend 90 seconds to 2:00 minutes on the Run which
will allow about 2:00 minutes of work on the AMRAP. This means there will be
roughly 8:00 minutes of working time to tackle the reps on an ascending ladder
of 3-5-7-9… and so on. Go into this with the thought that you could get through
the round of 11 which will be 30+ reps of both movements. With that in mind,
pace yourself accordingly with the focus on efficiency and technique in the movements

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose

click the names of the exercise to see demo videos

Warm up
4 Minute Machine
Into
Barbell Specific mobility and warm up

Strength
Weightlifting
Every 2:00 minutes, 6 Sets
3 Hang Power Cleans

Perform all sets between 80-85% of 1RM Power Clean
Reset in the hip each time. Do not rush these and ‘touch and go’ them through
the hip. Embrace the time under tension.

“Tow-Mater”
For Reps:
3 Rounds Minute 1 – Calorie Row Minute 2 – Power Cleans Minute 3 – GHD Sit-Ups Minute 4 – Calorie Echo Bike Minute 5 – Rest
Barbell: 95/65lbs (43/30kg)

Goal: 200/170 Reps
Primary Objective: Consistent Scores from Round to Round
Secondary Objective: 15+ Reps on Each Movement
Stimulus: Muscular Endurance and Aerobic Capacity

Recovery

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose

Click on the names to watch a demo video