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!
-Dean
info@crossfitreverb.net