Thanks for being so awesome you guys and getting after it without me for these past few weeks! I fly in Monday from Brazil, “ready” for Murph!! Remembers the schedule is quite truncated it being a holiday and all 🙂
***NOTICE: Memorial Day is Murph!! We’re doing a BBQ and WOD at 4:30pm, come one come all! Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***
CrossFit Classes:
Monday: “Murph”
Tuesday: Row 1k, rest 4 minutes, row 750, rest 3 minutes, row 500m rest 2 minutes, row 250 rest 1 minute, row 500m rest 2 minutes, row 750m rest 3 minutes, row 1k rest for the remainder of the day.
Wednesday: Clean 1 Rep Max
Thursday: 10 Deadlifts 225/155, 400m Run, 10 Deficit Handstand Push-ups, 3 Rounds for Time
Friday: Overhead Squat 5 rep max
Saturday: The Chief, but trade rounds back and forth, and 4 minutes on 1 minute off. You do 3,6,9, I do 3,6,9 for 4 minutes. 5 Rounds for Rounds
Weightlifting Conjugate:
Monday: Absolute Strength Clean and Jerk, come at 4:30 and get after it, then eat!
Mid Thigh Hang Power Clean w/pause, and Jerk
Banded Clean Pull 6×1 90%
DB Upright Rows 5×15
Hanging Leg Raises 100x
Tuesday: Lower Body Accessories
Sumo Stiff SN DL 5×8
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Regular 270lbs 3 sets
Banded Pull-Throughs 5×20
Flutter Kicks with Ankle Weights 300x
Wednesday: Rest
Thursday: Speed Strength Snatch
High Hang Snatch 4×2 70%, 4×2 75%, 4×2 80%
Safety Bar on Back, Box Squat 12×2 with 60% of Low Box Max and 25% Bands, wide stance
Safety Squat Bar Goodmorning 10×2 80%
40 Seated Jumps DB’s to Jerk 45
Degree Back Ext w/ball 100x
Cable Pulldown Abs 4×25
Friday: Sleds Recovery Session
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs
Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20
Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks
Saturday: Max Effort Lower Body
Front Banded Cambered Bar Box Squat for Max
Belt Squat Goodmornings w/SSQ Bar for Max
Iso’s 4″Up CL Pull 5 sets of 3 exertions
KB Shot Puts 5×20/side
Single Leg Back Extensions in GHD 50/leg
Sunday: Rest
Powerlifting Conjugate:
Monday: come in at 4:30 and get after it, the join us for BBQ!!
40 Seated Jumps Wearing a weighted Vest
Sumo Deadlift Against Bands K: 1 1”
45 degree GHD Barbell Hip Extension 5×8
Strict Reverse Hypers 5 sets
Sled Marching w/ Med Ball 400m
One Handed Farmers Walk 3 trips/side
Wednesday:
Regular Grip 3 Board Straight Bar
Close Grip 3 Board 3×12
Low Incline DB Extensions 5×8
Barbell Bent Over Row 5×5
Close Mag Grip Pulldowns 5×8
KB Shot Puts, right up right, reverse it hard!
Thursday:
40 seated jumps Wearing a weighted Vest
Reverse Hypers 5×12
L-Hang Holds 10 Max Effort Holds
Banded 200x hamstring curls
Triceps extensions Do 100-200 of them
Friday:
Cambered Bar Low Box Normal Stance K: Orange and Mini + 115
Speed Dead’s 160 w/ 1″ and micro bands 20 singles
Hip and Back Extension to Glute Ham Raises 5 sets
Sideways Sled Marching 200m K: 2 plates
Hanging Knee Raises 100x
Saturday:
Duffalo Bar Straight Weight 8×3,K: 100
4 sets alternating DB’s 40’s max reps
DB Kickbacks Palms Down 4 sets
GHD DB Rows 6×10
75 Chest to Bar JPU’s
Band Rotators 3x burning/side
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