Announcements
MURPH IS COMING!
Saturday, 27 May
Gym Opens at 8:00 AM; Murph Starts at 8:30
Gym Closed 29 May – Go Support Carry the Load!
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific Part A
3 sets @ increasing load
– 3 Sumo Deadlifts
– 2/2 single leg box jumps
– 4-6 Bunny hops to Broad Jump
After 3 rounds, allo ramp up for Sumo
Weightlifting
Weightlifting (Weight)
A. Weightlifting
4 sets
– 2 Sumo Deadlifts @ 82-85%
rest 20 seconds
– 4/4 Single leg box jumps
rest 20 seconds
– 6 Wall balls @ 30/20 @ As high as possible
rest 20 seconds
– 8 Broad Jumps
rest 2 minutes between sets
TC: 18 minutes
Score: Weight on Sumo Deadlift
Scaling Options
Beginner
– 2 Sumo Deadlifts @ moderate
rest 30 seconds
– 4 Box jumps
rest 30 seconds
– 6 Wall balls @ 12/8 @ As high as possible
rest 30 seconds
– 8 Broad Jumps
Intermediate
As written
Perform
N/A
Metcon
Metcon (4 Rounds for time)
Every 3 minutes for 12 minutes
2 rounds
15 OH Squats 95/65 lbs
15 Box Jump overs 24/20″
**OHS should be completed in big sets, think 8/7 or more. Even though the loading is light, you probably should scale.
TC: 12 minutes
Score: Each round for time
KG: 43/30
Scaling Options
Beginner
1 round
15 OHS @ empty bar
15 Plate hops or lower BJ
Intermediate
2 rounds
10 OHS @ 75/55
10 Box Jump overs @ 24/20″
Perform
As Written