CrossFit Workouts for Week of 5/9-5/13/2022

Monday, May 9^th

STRENGTH

EVERY 1:30 x 7 SETS*

2 Power Cleans

+

1 Jerk

*Build up to a Moderate-Heavy weight.

(Score is Weight)

WORKOUT

FOR TIME

2:00 ON / 1:00 OFF

12/10 Cal Bike

Max Clean and Jerks (185/135)|(135/95) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

(Score is Total Time)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than the 1st.

(No Measure)

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.

(No Measure)

https://vimeo.com/705951973/5a14e191c7

Tuesday, May 10^th

STRENGTH

1×5 @65%

1×5 @75%

1×5 @85%

Bench Press*

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

WORKOUT

4 SETS AMRAP x 3 MINUTES*

12 Up-Downs

10 Slam Balls (30/20)|(20/10)

8 Pull-Ups

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

FINISHER

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Alt. V-Ups

MOVT 2 – Tuck Hold

*1 Set= MOVT 1 + MOVT 2.

(No Measure)

https://vimeo.com/705951780/496adf780d

Wednesday, May 11^th  

STRENGTH

1×5 @65%

1×5 @75%

1×5 @85%

Deadlift*

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

WORKOUT

FOR TIME

27-21-18

Box Jumps (30/24)|(24/20)

18-15-9

Handstand Push-Ups

9-6-3

Deadlifts (315/205)|(225/155)

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press

https://vimeo.com/705951548/c9faff305e

Thursday, May 12^th

WORKOUT

ON A 12:00 RUNNING CLOCK…

90/72 Cal Row

40 Hand Release Push-Ups

6 Rope Climbs

Max Toes to Bar in Time Remaining…

-Rest 2:00-

ON A 6:00 RUNNING CLOCK…

45/36 Cal Row

20 Hand Release Push-Ups

3 Rope Climbs

Max Toes to Bar in Time Remaining…

(Score is Total Toes to Bar Reps)

https://vimeo.com/705951296/398da63b83

Friday, May 13^th

STRENGTH

1×5 @65%

1×5 @75%

1×5 @85%

Back Squat*

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

WORKOUT

AMRAP x 16 MINUTES

50 Air Squats

400m Run

25 Burpees To Target*

200m Run

*Target is 6 inches above standing reach.

(Score is Rounds + Reps)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “”Half Murph.”” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)

https://vimeo.com/705951135/19c333d489