CrossFit Main 2 person teams, 1 working at a time; 10 min max distance run; partners can split distances as needed and choose distance they want (100/200m) 1 min rest 10 min max distance row (same as run) 1 min rest 10 min max distance bike (same) EMOM x 5: :10 max tuck/v ups :10 …
CrossFit Main: E2 min x 10 min: 3 strict shoulder press 0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumps E2 min x 10 min: 2 push press 10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumps E2 min x 10 min: 1 push jerk 20: 1×65-85% …
CrossFit Main: Cindy-ish’ 2-person teams, split work however needed to accomplish work. AMRAP 20 min: 5 pullups (performed how you tested for test week) 10 situps 15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′ Lvl4/3: half GHD/range, WB 20/14, 9/8′ Lvl2/1: abmat situps, WB 14/10, 9′ Longevity Main: AMRAP 20 min: 5 ring rows 10 …
CrossFit A. Toes-bar skill B. Toes-bar progressions/skill Main: Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump/step Lvl6: TTB, 24/20” jump Lvl5: TTH, 20/20” jump or step Lvl4: TTC, any” jump or step Lvl3: TTH, Lvl2: HKR, Lvl2: Any QuickFit Main 4 rounds of: (12 min) 1 minute of burpees 1 minute of V-ups/tuckups/situps/plank hold Rest …
Memorial Day – (ONLY 1 class at 9:30am today!) CrossFit: Option 1: Murph Makeup Option 2: Individual semi-final Linda Option 3: teams of 2 semi- final Linda
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 …
(MURPH 2023!) 8am: gym opens/warmup 8:30 ALL heats kick off 10: all heats finish 10-11: group photo/hangout/close up
CrossFit Main: Row 4 x 1000m / 3 min active recovery *Goal pace is 2k time trial pace Longevity Main: Row 4 x 4 min on x 3 min “off” light recovery QuickFit/ At home WOD Main: 20 min 4×4 min on x 2 min “off” light recovery
CrossFit Main Overhead Squat E3 min x 15 0: 5 reps @ 35% 3: 5 reps @ 45% 6: 5 reps @ 55% 9: 3 reps @ 65% 12: 3 reps @ 75% 15: AMRAP reps @ 85% *between each set perform light-mod intensity bike/row/ski 3. Core work: tabata core of choice QuickFit Main double …
CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on …
