Warm Up
2:00 minute Echo Bike
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch

Then
3 Round
5 strict press empty Bar
5 empty bar good mornings
5 empty bar cossack squats

Strength
8 Min EMOM
5 Strict press starting at 60 percent and moving up if you want to

Wod
“Panic at the Disco”
For Reps:
5 Sets
3:00 On/1:00Off
8-10-12-14…
Calorie Echo
Deadlift
Abmat Sit-Ups
Barbell:185/125lb,84/57kg
*Women start at 6 Calories and increase by 2 each round
Score=Total Rounds+Reps
**pick up where you left off each round

Goal: 6 Rounds

Score: Rounds + Reps

Stimulus: Posterior Chain / Core

RPE: 7/10

Athlete Strategy, Workout Flow and Notes

The workout will build from round to round and we are making our way up the rep ladder with the focus on developing our posterior chain and midline. Watch out for the bike, as it will get sneaky hard here today. The focus on this one will be to keep the bike moderate to allow for a good transition into the Deadlifts and then breath through the sit-ups. Abmat sit-ups are sneaky and will end up really taxing the midline. If you have never gotten an ab pump before this is the style of workout that will definitely get you there.

Recovery

PRVN Mobility #10– click on the names to see demo videos

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

We will be closed for Memorial Day.
Regular hours start back up Tuesday at 5am. See you then.

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.