Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – CrossFit
Warm-Up
Progressive warm-up | 8:00
1 set:
1:00 jump rope
10 hamstring kick-ups/leg
10 counterbalance plate squats
– Perform any style of jump roping (singles, single-leg reps, backward, etc.)
1 set:
1:00 mixed singles and doubles
10 good mornings (barbell or unweighted)
10 front squats
– Hold the bottom of each good morning and each front squat for :01.
1 set:
1:00 double-under practice
Skill Work – Pre-workout: (Weight)
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
230522 (AMRAP – Rounds and Reps)
– RX –
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)- INTERMEDIATE –
AMRAP 7:
30 double-unders
3 power cleans (105/155 lb)
– BEGINNER –
AMRAP 7:
30 single-unders
3 power cleans (65/95 lb)
General Warm-up (No Measure)
1 set:
1:00 jump rope
10 hamstring kick-ups/leg
10 counterbalance plate squats
– Perform any style of jump roping (singles, single-leg reps, backward, etc.)
1 set:
1:00 mixed singles and doubles
10 good mornings (barbell or unweighted)
10 front squats
– Hold the bottom of each good morning and each front squat for :01.
1 set:
1:00 double-under practice
Stretching (Checkmark)
1 set:
1:30 lacrosse ball foot/side
1:00 straddle stretch
Work Your Weakness
Strength I (2 Rounds for weight)
4 sets for load:
6 front squats
– Rest exactly 2:00 between sets.
– All sets between 65-75% of 1RM front squat.
Strength II (5 Rounds for weight)
5 sets for load:
3 snatch high pulls
– Rest exactly 2:00 between sets.
– All sets between 80-90% of 1RM snatch.
Skill I (AMRAP – Reps)
Every 2:00 x 5 sets:
:30 double-unders
5-10 unbroken chest-to-bar pull-ups
– Keep every set smooth and unbroken.
– AMRAP the 5th and final set.
Record reps from your final set.
Skill II (AMRAP – Reps)
Every 3:00 x 4 sets:
:30 handstand walk
Max-rep unbroken strict handstand push-ups
– Scale the handstand walk to :30 of handstand shoulder taps
– Perform the handstand push-ups immediately after the handstand walk.
Stamina I (Checkmark)
4 sets for consistency:
300-m row (moderate pace)
200-m row (fast pace)
100-m row (sprint pace)
– Rest 3:00 between sets.
– Maintain or increase each pace across all 4 sets.
Stamina II (Checkmark)
EMOM 20:
Min. 1 | 200-m run
Min. 2 | 12/15-calorie C2 bike
Min. 3 | 10 DB box step-overs (20 in)
Min. 4 | Rest
– Use two DBs.
