May 2023

Monday May 8, 2023

CrossFit Main:  AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1) 2 pullup, 4 pushup, 6 squat, run… 3 pullup, 6 pushup, 9 squat, run… 4 pullup, 8 pushup, 12 squat, run… 5 pullup, 10 pushup, 15 squat, run… continue adding 1 pullup, 2 pushup, 3 squat

Monday May 8, 2023 Read More »

Sunday May 7, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

Sunday May 7, 2023 Read More »

Friday May 5, 2023

CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run

Friday May 5, 2023 Read More »

Tuesday May 2, 2023

CrossFit Main: Teams of 2 AMRAP 30 min: max distance row *Partners share time to complete max distance, and can share burpees over rower, score at end is total meters in the 30 min. Every 5 min (including at 0) stop and perform 10 burpees over rower QuickFit Main AMRAP 20 min; max distance bike;

Tuesday May 2, 2023 Read More »

Monday May 1, 2023

CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75% of 1rm PP 6-10 strict pullup (vary grip between wide/reg/narrow) 10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40 Lvl4/3: DB 35/20 Lvl2/1: DB 20/12 Longevity/QuickFit Main E3 min x 15 min (5 sets) 5 DB bench press

Monday May 1, 2023 Read More »

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