Monday, May 21st - Sunday, May 27th

Next Monday, May 28th, we will be celebrating Memorial Day with doing the CrossFit benchmark workout "Murph." The only class will be at 9 am. As always, there are many different ways to scale the workout.

We are doing heavy singles/max attempts on lifts again this week. After last week, you should have a good sense of what you are capable of, and often it is easier to get to a new max once going heavy is more familiar. We will start on percentages next week, so make that you keep track of your lifts. The program is designed to base percentages off of you true 1Rm.

Week 7

 

Monday

(A) Back Squat – Heavy Single

(B)

·      20 dumbbell walking lunges

·      20 dumbbell power cleans

·      20 dumbbell push press

·      350m farmers carry

·      20 dumbbell push press

·      20 dumbbell power cleans

·      20 dumbbell walking lunges

(C) At least 100 ABMAT sit-ups

Tuesday

 (A1) Dumbbell bench press – 4 x 8 – 10

(A2) Dumbbell Row – 4 x 8 - 10

(B) “Helen”

3RFT

·      Run 400m

·      21 kettlebell swings

·      12 pull ups

(C1) KB side bends – 3 x 8/side

(C2) 3 x 30s weighted plank

Wednesday

(A) Push Press – Heavy single

(B) 5 RFT

·      14 overhead lunge, bumper plate

·      12 burpees onto bumper plate

·      10 toes to bar

 

(C1) 3 x 10 – 15 ab wheel

(C2) 60s/side knee in corner stretch

Thursday

(A) Deadlift – Heavy single

(B) 5 RFT

·      10 deadlifts, 50%

·      20 push - ups

 (C) 3 x 30s weighted side plank

(D) stretch pecs, 60s/side

Friday

(A) Front Squat – Heavy single

(B) AMRAP in 3 minutes x 2, rest 1 minute

·      12 dumbbell snatch

·      8 chest to bar pull – ups

then (1 time each),

·      run 400m

·      40 burpees

 

 

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 10 – 15 ab wheel

Saturday

00:00 – 30:00

 

AMRAP 30

Rest 45-60s between each movement;

Rest as needed after chin over bar hold

 

60s Double Under Practice (attempts, max unbroken, etc);

 

Bottom Squat Box Jump x 5 (start from bottom of squat position, then jump onto box)

 

5/side KBS Windmill

 

Front Squat w/ 1s pause at bottom x 5 (mod-tough weight, NO rounding);

 

10-15s Supinated Grip Chin Over Bar Hold

 

30:00 – 40:00

 

90s AB @85%

Rest 6 minutes

90s AB @85%

*try to match calories both times