Posts

Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.

It’s Retest week so here’s to improvement and many of you writing on the PR Board!

 

CROSSFIT WORKOUTS

Monday 8/13

push press 3-3-2-2-1-1-1, then

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post loads and times to whiteboard.

Tuesday 8/14

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does box jump overs and 30/20lbs wall ball.

Post time to whiteboard!

Wednesday 8/15

weighted pullup 5×2, then

15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders

Post pullup loads and times to whiteboard!

Thursday 8/16

2k row, then

for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups

Post times to whiteboard!

Friday 8/17

HELEN

3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups

Performance does 5 rounds for time.

Post time to whiteboard!

Saturday 8/18

establish a back squat 1RM in 15 minutes, then

in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups

Post load and scores to whiteboard!

Sunday 8/19

[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg

[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row

Post times to whiteboard.

OLYMPIC WEIGHTLIFTING WORKOUTS

(download PDF of Week 3)

POWERLIFTING WORKOUTS

(download PDF of Week 3)

HIIT WORKOUTS

:30 on, :20 off for 12 intervals

:45 on, :15 off for 6 intervals

:50 on, :10 off for 10:00

each midline set for 5:00 or less with reps counted aloud

stretch!

KETTLEBELL WORKOUTS

Monday 8/13

##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends

##Strength
– 5 min DBKB rack hold

##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16

##Ab’s

Wednesday 8/15

##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags

##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees

Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):

We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.

On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.

ARTICLES

+ 10 CrossFit Trainers Give Their Best MURPH Tips – BarBend

Anyone else spend part of their weekend watching people run on treadmills?!

CrossFit WOD for Monday 5/21

weighted pullup 5×2, then

15-25-35 reps for time:
power snatch, 35/25kg
4x double unders

1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/3, Day 1/3

hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)

box jump + depth drop 6×3
GHDSU 3×15
barbell bicep curl 4×25
bonus: max banded plank

Powerlifting WOD – Week 1/3, Day 1/3

back squat 60/5, 75/5, 85/3, 95/1+

dip 5×15
chinup 5×10
bicep opener complex 5×5

Kettlebell WOD

Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets

then

For 15 minutes:

300m row
3 kb cleans
3 kb squats
3 kb push press
30 crunches