Sunday Preview – 4/28/24 CrossFit Reverb

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Sunday Preview 4/28/24 – what are we doing this week and WHY are we doing it?!

Monday – More Murph Prep Mondays!  Coming up at the end of next month for Memorial Day we have a CrossFit Community event honoring Navy Seal Lt. Murphy, who was killed in action in 2005, with a grueling workout that he named “Body Armor” which we now call “Murph”. 

  • We’re building volume on running, pull-ups, push-ups, and air squats.
  • Very Important: If you’re new to Murph, talk to your coach and use these Mondays to plan out the right scale for you!

Tuesday – Olympic Lifting Strength Cycle: Clean & Jerk positional work at moderate weight; followed by cardio-respiratory endurance metcon.

  • Cardio-respiratory endurance is the foundation (just after nutrition) that all of our gymnastic, weightlifting, and sport performance is built on top of. We’re building a strong heart and lungs.
  • Monitor your “Cal/Hr” pace on the rower and your RPM or Watts on the air bike if you don’t already know what kind of pace you can hold steady for 12-14 minutes.
  • Partner twist – team up and attack it!

Wednesday – 15m AMRAP with DB Snatch and DB lunges into Wall Walks and Double Unders; followed by glute and core finisher.

  • Characteristic CrossFit metcon combining weightlifting, gymnastic, and monostructural movements!

Thursday – Olympic Lifting Strength Cycle: Power Snatch work at moderate weight; followed by the classic girl WOD benchmark: Fran

  • “Fran” is 21-15-9 of Thrusters and Pull-ups and meant to be light and fast. It’s one of the very first workouts Coach Greg Glassman created.
  • Sets should be large or unbroken and rest breaks should be very short. Push (thruster) combined with Pull (pull-ups) means all gas, no brakes.
  • If you do it right you should be questioning halfway through “why the hell did I decide to do this?” and your lungs, legs, and arms should be burning.

Friday – Ring Dip skill and strength work; followed by a Shoulder Press and Core metcon.

Saturday – Partner WOD with rowing, bench press, and gymnastics movements of increasing skill level!

Let’s do the work!


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