Thinking of a strict press as a leg exercise will give you an even more solid base through your feet, legs, glutes, and abs.
WORKOUT for Wednesday 5/26/2021
Warmup
Until told otherwise:
15 jumping air squats / goblet squats
10 pushups / HR pushups
6 pullups / strict
:30 double unders
:15 Samson/side”
Strength
STRICT PRESS every :90 x 12:00 (5-5-3-3-1-1-1-1)
BACK SQUAT every :90 x 12:00 (5-5-3-3-1-1-1-1)
DEADLIFT every :90 x 12:00 (5-5-3-3-1-1-1-1)
Post results to whiteboard. Report any and all Personal Records by banging the gong then writing them on the PR Window!
READ: Weight Vest & Carrier Options – FOUNDATION
- OneTigres Low-Profile Plate Carrier $81 https://amzn.to/34fgmfO. This style is nice because of the simple stretchy enclosure. The shoulder straps are also hook-and-loop adjustable. The mesh makes it fairly breathable, but there’s very little padding throughout.
- WarTechGears carrier-only for $45 https://amzn.to/3oLWBG4. It’s a solid option similar to some of those listed in the BETTER, but the quality of materials feels very cheap and I worry that it wouldn’t hold up over time.
- CAP Barbell’s 20lbs weighted vest $35 https://amzn.to/3bQonvZ. It works, but comfort (especially for those with bigger chests) will vary tons.
BETTER
- MORPH Athletics (carrier & plates) for $160 https://www.morphathletic.com/collections/frontpage/products/20lbs-black-plate-carrier-vest-plates-included. These are another take on the BEST-level 5.11 carrier. Tons of padding throughout for comfort in movement, plenty of hook-and-loop for morale patches, MOLLE for pouch/accessory attachments, and best of all, a pair of plates included in the price.
- BEAR KOMPLEX Plate Carrier for $140 https://amzn.to/34fgmfO. This is the same brand of pullup grips we sell at the gym. A take on the BEST-level 5.11 carrier, it’s got a padded yoke for your shoulders and some quality industrial buckles on the sides. This lack of coverage on the side, paired with the DWR coating allows for increased breathability and moisture control. You can get it in Maroon or Navy on Prime.
- North Gym Carrier + Plates $180 https://amzn.to/3fhygF3. For those with wider and more muscular traps, this is similar to the other vests, but the straps are definitely wider.
BEST
- 5.11 Tactical Tac Tec Plate Carrier for $199 https://www.511tactical.com/tac-tec-plate-carrier.html. The best in the industry for its coverage and popularity amongst military and law enforcement. This company saw the need for the CrossFit civilians who wanted a higher-quality fitness vest and put out a product with tough materials. This is what I use.
- Rogue Fitness options $50 to $200. Tons to pick from the premiere seller for strength & conditioning athletes, including many of the options listed above. Haven’t had the chance, but they make their own weighted fitness vest which they make in-house.
CONDITIONING for Tuesday 5/25/2021
READ: Three Reasons You’ll Never Buy Salad Dressing Again – CrossFit
WATCH:
Bring your vests so you can practice wearing it and getting comfortable with movement during the warmups this week.
WORKOUT for Monday 5/24/2021
Warmup
Until told otherwise:
24 air squats
12 pushups
6 pullups
:30 double unders (or double under practice)
:15 Samson stretch/side”
Strength
In 8:00 establish a heavy hang snatch
Conditioning
10 rounds for time:
3 snatches, 30/50/70kg
5 burpee-over-bar
Full-effort the entire time. Please. Post times to whiteboard/comments/your journal!
WATCH:
HIGH INTENSITY INTERVAL TRAINING for Sunday 5/23/2021
Premiering at 9am PST:
Then login to PushPress to do YOGA with IVAN.MVMT at 10am on Zoom.
WORKOUT for Saturday 5/22/2021
Warmup
Until told otherwise rotate through:
250m row
20 air squats
10 pushups
5 pullups
Feel free to work on variations like pistols, c2b/mu, HSPU, etc.
Strength
every 90 seconds do 2 thrusters, ascending in weight
Conditioning
Max total reps in 20 minutes:
20 plank pullover
20 med ball cleans
20 Russian twists
20 slam ball
Post score to whiteboard!
WATCH: Rogue Fitness has another online competition ready for those who want it!
MURPH is coming this Memorial Day and we’ll be running a special holiday schedule. Click here to learn more about how we’re handling it this year.
WORKOUT for Friday 5/21/2021
Warmup
Until told otherwise rotate between:
5 wide-grip pullups
10 close-grip pushups
20 light goblet squats
250m NO-LEG row
50 running jump rope
Workout
every 2 minutes on the minute for 40 minutes:
a. 20 calorie row
b. 40 box jumps, 4/8/12”
c. 80 double unders
d. Some muscle-ups
e. 2 sets of the deadlift + clean + jerk complex
Goal is to finish each interval as quickly as possible. Post heaviest barbell load to whiteboard!
WATCH: Here’s the PairUP ThrowDOWN event for this year. Did anyone sign up? We can make time for the workout in-gym this weekend if so.
