Workouts for the Week: May 20 - May 25

Monday, May 20th

Choose either the CrossFit Workout or Fitness Workout on Monday, May 20th.

CrossFit Workout: For Time - Monday Mash Up - With a Partner; One athlete working at a time - 40 Minute Cap

Part A - In 13 Minutes complete:
2000m Row
In Remaining Time: Find a Heavy Clean and Jerk

-Into-

Part B - 3 Rounds
36 Alternating Pistols (Scaling: 1:1 Assisted Pistols or Goblet Squats)
24 Toes to Bar (Scaling: 1:1 Toes to Bar Attempts, Knee Tucks, or Abmat Situps)
12 Clean and Jerks (225/155)

-Into-

Part C
80 Bar-Facing Burpees

Fitness Workout: For Time - Monday Mash Up - With a Partner; One athlete working at a time - 40 Minute Cap

Part A - In 13 Minutes complete:
2000m Row
In Remaining Time: Max Kettlebell Swings

-Into-

Part B - 3 Rounds
36 Alternating Pistols (Scaling: 1:1 Assisted Pistols or Goblet Squats)
24 Toes to Bar (Scaling: 1:1 Toes to Bar Attempts, Knee Tucks, or Abmat Situps)
20 Heavy Double Dumbbell Hang Clean and Jerk

-Into-

Part C
80 Bar-Facing Burpees


Tuesday, May 21st

Workout: For Time - 25 Minute Cap

1 Mile Run

-Into-

12 Rounds
4 Handstand Pushups (Scaling: 6 Deficit Pushups, Box or Plate)
8 Pullups
12 Air Squats

RX+ - Wear a Weight Vest (20/14)

!CashOut!

40 Renegade Rows
Accumulate 2 Minutes of L hold (Rig, Paralettes, Boxes, or Kettlebells)


Wednesday, May 22nd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Wednesday, May 22nd.

Strength: 10-8-6-4-2

Deadlifts

Conditioning: As Many Rounds as Possible in 12 Minutes

10/8 Calorie Bike/Row/Ski
8 Hollow Rocks
6 Dips

CrossFit Workout: For Time

21-15-9
Deadlifts (275/185)
Box Jumps (30/24)

FItness Workout: For Time

30-20-10 Double Kettlebell Sumo Deadlifts
21-15-9 Box Jumps (30/24)


Thursday, May 23rd

Workout: For Time

1-2-3-4-5 Bar Muscle Ups (Scaling: 2:1 Strict Pull-ups
2-4-6-8-10 Overhead Squat (165/115) (Scaling: 1-2-3-4-5 Wall Walks)


Friday, May 24th

Conditioning: As Many Rounds as Possible in 11 Minutes

5 Devils Press
100m Run

Workout: As Many Rounds as Possible in 11 Minutes

8 Single Dumbbell Hang Clean and Jerk (50/35)
12 Ball Slams
16 Abmat Situps


Saturday, May 25th
MURPH

Heats begin at 6:30am (not lead by coaches), 8:00am, and 9:30am.
There is no 9am Open Gym or 10:00am Class on Saturday, May 25th.

Workout: “Murph” - For Time

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. If you have a weight vest (20/14), wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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