CrossFit Main: 4 x 750m / 2 min easy Row four 750 meter pieces. Row for two minutes at light pressure between each 750. Longevity Main: 20 min 4x 3 min on x 2 min “off” light recovery QuickFit/ At home WOD Main: 20 min 4x 3 min on x 2 min “off” light recovery
Wednesday May 10, 2023 Read More »
CrossFit Main strength E3MOM x 15 min full clean directly into: 5 jump tall box jumps 0: 5x clean @35% 5x jump tall box jumps 3 5x CLEAN @ 45% 5x BJ 6: 5x Clean @ 55% 5x BJ 9: 5x Clean @ 65% 5x BJ 12: 3x Clean @ 75% 5x BJ 15: AMRAP
Tuesday May 9, 2023 Read More »
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 »
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 »
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 »
CrossFit Main AMRAP 15 min: I go, you go, full rounds 5 toes-bar 5 bar facing burpee 5 shoulder-overhead (weight pulled from ground) ~60-65% of 1rm PP QuickFit Main AMRAP 15 min: 5 situps 5 burpee/updowns *elevated from box if needed 5 double DB pushpress
Thursday May 4, 2023 Read More »
CrossFit Main strength E2 min x 10 (5 sets) 0: 5x Front squat @35% 5x each side jump lunge (10 total) 2: 5x FS @ 45% 5x each side JL 4: 5x FS @ 55% 5x each side JL 6: 5x FS @ 65% 5x each side JL 8: 5x FS @ 75% 5x each
Wednesday May 3, 2023 Read More »
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 »
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 »
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 April 30, 2023 Read More »
