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CrossFit Workouts for Week of 5/31-6/5/2021

Monday, May 31st  

BENCHMARK WORKOUT

“MURPH”

FOR TIME

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on!

Reps for the BW movements can be completed in any sequence.

(Score is Time)

**LOWER VOLUME VERSION**

FOR TIME*

800m Run into…

10 ROUNDS

5 Pull Option**

10 Push-Ups

15 Squats into…

800m Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

**HOME VERSION**

FOR TIME*

1 Mile Run

100 Pull Option**

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on!

Reps for the BW movements can be completed in any sequence. **Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/555009285/02613323e5

Tuesday, June 1st  

WORKOUT

AMRAP x 15 MINUTES

15/10 Cal Row

:30 Plank

15 Up-Down

:30 Plank

15 Box Jumps* (20)

*Step-Down Mandatory

(Score is Rounds + Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/555008962/57c370aa43

Wednesday, June 2nd   

STRENGTH

5 SETS

3 Strict Press*

5/5 Bodyweight Tempo Bulgarian Split Squats (2111)

*Start Moderate and Build to Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

12 Push Press (115/75)|(75/55)

24 Russian KB Swing (53/35)|(35/26)

36 Walking Lunges

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/555008655/fcd376876e

Thursday, June 3rd

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Rope Climb Technique

(No Measure)

WORKOUT

EMOM x 20 MINUTES

MIN 1&2 – 3 Rope Climbs + Max Cal Bike

MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)

(Score is Reps)

OPTIONAL FINISHER

EMOM x 6 MINUTES

MIN 1 – :45 Max Alt. Sit-Thrus

MIN 2 – :45 Hollow Flutter Kicks

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/555008142/dff1a2411d

Friday, June 4th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+ 1 Below the Knee Hang Power Snatch

+ 1 Power Snatch

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES

8 Power Snatch (95/65)|(65/45)

8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

4 Power Snatch (135/95)|(95/65)

8 Toes to Bar

(Score is Rounds + Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/555007870/5a6c82f01a

Saturday, June 5th  

STRENGTH

5-4-3-4-3-2

Front Squat

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

PARTNER WORKOUT

IN TEAMS OF 2…

ON A 20:00 RUNNING CLOCK…

200 Double Unders

40 Front Squats (135/95)|(95/65)

200 Double Unders

30 Front Squats (155/105)|(115/75)

In Time Remaining…

AMRAP of…

30 Double Unders

3 Front Squats (185/135)|(135/95)

*In ‘Running Clock’ portion, P1 works while P2 rests. Switch as needed to complete work. For the ‘AMRAP’ portion, partners take turns alternating complete rounds of 30 DU + 3 FS.

(Score is Rounds + Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/555007697/52a3759bdd

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