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:
2 Strict Pull-ups
3 Push-ups
4 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
25:00 Partner AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-Switch rounds back and forth with your partner-
TARGET SCORE
Target number of rounds: 20+ rounds (total)
Minimal number of rounds before scaling: 15 rounds (total)
STIMULUS and GOALS
Murph is happening at the end of May. In preparation for “Murph”, the following weeks of programming leading up to Memorial Day will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the 6th week of conditioning.
Today’s workout will have athletes completing a full round before switching. Since we are working 1:1, the goal should be to keep a moderately-high intensity throughout.