CrossFit – Mon, May 27

Crossfit Garage – CrossFit

General Warm-up (No Measure)

On a 3:00 clock:

200-meter run

10 jumping jacks

5 push-ups from the knees

10 jumping jacks

10 air squats

10 jumping jacks

5 push-ups

10 jumping jacks

10 air squats

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
– RX –

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

– Partition anyhow.

– Wear a weight vest if you have one (14/20 lb)

– INTERMEDIATE –

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

– Partition the pull-ups, push-ups, and squats as needed.

– Head out for the second run no later than 25:00.

– BEGINNER –

For time:

800-m run

Then:

10 rounds:

5 ring rows

10 hand-elevated push-ups

15 air squats

Then:

800-m run

– Head out for the second run no later than 20:00.

Stretching (No Measure)

1 set:

1:00 scorpion stretch/side

1:00 banded overhead external rotation stretch/side

1:00 couch stretch/side

– AT-HOME – (Time)

For time:

1-mile run (1,600 m)

100 sit-ups

200 push-ups

300 air squats

1-mile run (1,600 m)

– Partition the swings, push-ups, and squats as needed. Start and finish with the run. If able, wear a 20-lb (9 kg) vest or body armor.

– STRENGTH I – (4 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 2 sets at 50-60%+

4 reps x 3 sets at 60-70%+

3 reps x 2 sets at 70-80%

– Welcome to week four of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.

– Use a recent one-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Work Your Weakness

Bench Press (- STRENGTH II –
For load:
Bench press
10-8-8-6-6)

Welcome to week four in our Strength II bench press cycle; this is a de-load week.

– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3 minutes.

– Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

– STRENGTH III – (Weight)

10 rounds for load:

50-meter sandbag carry

– Rest 1:00 between rounds.

– Hold the object at the stomach/chest.

– Finish each carry in less than 1:00.

– Record the heaviest unbroken carry.

– Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those. The goal is to move something heavy.

– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.

Modifications

Sandbag carry | Load, dumbbell or kettlebell front rack carry, barbell front rack carry

– SKILL I – (Checkmark)

4 sets:

25 seated leg raises

5 L-pull-ups

5 wall walks

– On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.

– It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.

– Control the descent of the wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

– STAMINA I – (Time)

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.

– 23:00-30:00 (including rest).

– Conditioning work to train mid-workout running stamina.

– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.

– The longer the distance, the slower your pace. Try to hit these time goals:

– 200-meter run in :45-1:15.

– 400-metes run in 1:15-1:45.

– 800-meter run 3:00-4:00.

– 100-meter run in :15-:30.

Modifications

Run | Distance

Equipment Substitutions

1) C2 bike | 400 meters, 800 meters, 1,600 meters, 200 meters

2) Row | 200 meters, 400 meters, 800 meters, 100 meters

3) Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters