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12
May

Friday May 13, 2022

Crossfit
Main
A. Clean skill development; 3x each;
1. muscle clean + front squat
2. power clean from each position + front squat
3. full clean from each position
B. Main strength
E2:30MOM x 12:30 min
deadlift
directly into: 5 jump lunge each side- 10 total

Core:
EMOM x 6 (3x)
odd: deadbugs for quality
even: plank reach throughs for quality


Quickfit
Main
Double KB/DB deadlift x 5 reps- building in weight each set
E2 min add weight x 6 sets (12 min)

EMOM x 6 (3x)
odd: deadbugs for quality
even: plank reach throughs for quality

11
May

Thursday May 12, 2022

Crossfit
Main
5 Rounds
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

Core
EMOM x 6 (3x)
odd: L side couch stretch
even: right side couch stretch


Quickfit
Main
5 Rounds
0-2 min run 300/200/100m
2-4 min: 1-2 rounds of 5 ring row, 10 pushup, 15 squat
4-5 min rest:

10
May

Wednesday May 11, 2022

Crossfit
Main – Partner WOD
AMRAP 15 min:
I go, you go, by round
5 toes-bar
5 bar facing burpee
5 shoulder-overhead (weight pulled from ground) ~60-65% of 1rm PP

Core:
EMOM x 6 (3x)
odd: banded glute bridge
even: deadbugs for quality


Quickfit
Main
AMRAP 15 min:
5 situps
5 burpee/updowns *elevated from box if needed
5 double DB pushpress

Core:
EMOM x 6 (3x)
odd: banded glute bridge
even: deadbugs for quality

9
May

Tuesday May 10th, 2022

Crossfit
Main
E2:30 min x 10 (5 sets)
OHS + jump tall box jumps

0: 3x OHS @40%
5x jump tall box jumps
2:30 3x OHS @ 50%
5x Box Jump
5: 3x OHS @ 60%
5x box jump
7:30 3x OHS @ 70%
5x box jump
10: 3x OHS @ 80%
5x box jump
12:30 3+ reps OHS @ 90%

Core:
Tabata partner leg throws :20x:10×8 (4 min- 4 each partner)


Quickfit
Main
Alt emom x 12 (6x)
Odd: single arm DB OHS x 5 each side
Even: plank hold x 30-45 sec

Core:
2-3 Min Deadbugs for quality

9
May

Monday May 9th, 2022

Crossfit
Main
3 Rounds
5 Min Row
2 Min Active Recovery

Core
6 Min EMOM
O: Plank
E: Tuck/Hollow Hold


Quickfit
Main
3 Rounds
4 Min Row
2 Min Active Recovery

Core
6 Min EMOM
O: Plank
E: Tuck/Hollow Hold

5
May

Friday May 6, 2022

Crossfit
Main
E3 min x 30 (5 sets each)
alt. max distance row/ max distance bike
0-3: max distance row
3-6: max distance bike
6-9: row
9-12: bike
12-15: row
15-18: bike
18-21: row
21-24: bike
24-27: row
27-30: bike

Core
EMOM x 6: 3x
odd: R lower body stretch- couch or pigeon
even: L side

Quickfit
Main
E2 min x 20 (5 sets each)
alt. max distance row/ max distance bike
0-2: max distance row
2-4: max distance bike
4-6: row
6-8: bike
8-10: row
10-12: bike
12-14: row
14-16: bike
16-18: row
18-20: bike

EMOM x 6: 3x
odd: R lower body stretch- couch or pigeon
even: L side

4
May

Thursday May 5, 2022

Crossfit
Main
E3 min x 15 (5 sets)
10 DB flys from floor
10 seated DB strict press (floor or box)
10 double DB front rack reverse lunges

Lvl6: 50/35
Lvl5: 40/30
Lvl4: 35/25
Lvl3: 30/20
Lvl2: 25/15
LVl1: 20/12

Core: EMOM x 6 (3 sets)
odd: banded glute bridge
even: banded tricep ext.


Quickfit
Main
E3 min x 15 (5 sets)
10 DB flys from floor
10 seated DB strict press (floor or box)
10 double DB front rack reverse lunges

Lvl3: 30/20
Lvl2: 25/15
LVl1: 20/12

Core: EMOM x 6 (3 sets)
odd: banded glute bridge
even: banded tricep ext.

3
May

Wednesday May 3, 2022

Crossfit
Main
Max distance run (you choose 100/200/300/400m route)
But every 5 min, including at 0, perform 1 round of ‘Cindy’
5 pullups
10 pushups
15 air squats

Core: EMOM x 6 (3 sets)
odd: left couch stretch
even: right couch stretch


Quickfit
Main
AMRAP 20 min: max distance run/jog/walk
Every 5 min, including 0, perform;
5 ring rows
10 pushups *scale to elevated box as needed
15 squats *scale to ball/box as needed

Core:
EMOM x 6:
Odd: deadbugs
even: pigeon or couch stretch

2
May

Tuesday May 3, 2022

Crossfit
Main
AMRAP 15 min:
5 synchro burpees over bar
10 deadlifts (5 each partner)
20 wall ball (10 each partner)
*reps on DL/WB can be split however, but with only 1 person working at a time and each partner HAS to do 5/5, 10/10

Core: Tabata partner leg tosses :20x:10 x 8 (4 min- 4 each buddy)


Quickfit
Main
AMRAP 15 min:
5 burpee *scale to updown/elevated box as needed
7 KB/DB Deadlift
9 air squats *scale to ball/box for depth as needed

2
May

Monday May 2, 2022

Crossfit
Main
E2:30MOM x 12:30 min
pushpress directly into: DB bent over rows* levels found below

0: 3x push press @45%
5x each side DB bent over row
2:30 3x PP @ 55%
5x each side DB bent over row
5: 3x PP @ 65%
5x each side DB bent over row
7:30: 5x PP @ 75%
5x each side DB bent over row
10: 3x PP @ 85%
5x each side DB bent over row
12:30: AMRAP reps PP @ 95%

Core
EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality


Quickfit
Main
EMOM x 12 min (6 sets)
Odd: 5 dumbbell pushpress (add weight each set up to mod-heavy set of 5)
even: 5 DB bent over row each arm (10 total) use same weight you are using each set on PP

Core
EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality