Monday
BLK LBL Fitness Club – CrossFit®
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1 Round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Banded 7’s
2. Workout Prep
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats
Metcon
Metcon (2 Rounds for time)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-rest 4 minutes-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
TARGET SCORE
Target time each set: 14-16 minutes
Time cap each set: 18 minutes
STIMULUS and GOALS
Murph is happening at the end of May. In preparation, the following weeks of programming leading up to it will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the 3rd week of conditioning, volume continues to increase.
Today’s workout will have athletes completing rounds in different splits to get a feel for strategies used for Murph and work on pacing changes as volume changes.