Month: May 2024

CrossFit – Fri, May 17

CrossFit – Fri, May 17

EMOM x 8 MINUTES* (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Restart each at each cycle

Optional Murph Prep – All
WEEK 3/ DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)

CrossFit – Thu, May 16

CrossFit – Thu, May 16

5 SETS (Every 1:00 for 5:00)

2 Kip Swing

+

2 Kip Swing + Knees-Up

+

1 Chest to Bar/Pull-Up/Pull-Up Attempt

-Rest as Needed b/t Sets-

FOR TIME (Time)

40 Pull-Ups

800m Run

40 Pull-Ups

Rx+: Chest to Bar Pull-Ups

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. DB Slides

MOVT 2 – Hollow Body Rocks

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

CrossFit – Wed, May 15

CrossFit – Wed, May 15

6 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Box Jumps (20/24)

1:00 – Power Snatches (65/95)

1:00 – Cal Bike

1:00 – Rest

(Score is Total Reps)

EMOM x 6 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

(No Measure)

CrossFit – Tue, May 14

CrossFit – Tue, May 14

Back Squat (ON A 18:00 RUNNING CLOCK…

Build to a Mod-Heavy 5-Rep Back Squat)

5 ROUNDS FOR TIME (Time)

15 Thrusters (55/75)

10 Burpees Over Bar

FOR QUALITY

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

(No Measure)

CrossFit – Mon, May 13

CrossFit – Mon, May 13

EMOM x 10 MINUTES

MIN 1 – 3-5 Deadlifts*

MIN 2 – 3-5 Dips**

*Start Light and build past workout weight.

**Option for Bench, Box, or Rings.

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

35 Double Unders

10 Deadlifts (225/155)

35 Double Unders

15 Ring Dips

35 Double Unders

20 V-Ups

(Score is Rounds + Reps)

Optional Murph Prep – All
WEEK 3/ DAY 1

CONDITIONING

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run

*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!

(No Measure)

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :30 Max Pull-Ups

MIN 2 – :30 Max Push-Ups

MIN 3 – :30 Max Air Squats

*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.

(No Measure)

CrossFit – Sun, May 12

CrossFit – Sun, May 12

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 250/200m Row

MIN 2 – :45 Wall Walks

-Rest 2:00-

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)*

*1 Rep= Row (R) + Row (L)

(Score is Total Reps of Wall Walks + RR Rows)

KG DB: (22.5/15)

2-3 SETS FOR QUALITY

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)

CrossFit – Sat, May 11

CrossFit – Sat, May 11

EMOM x 10 MINUTES* (Weight)

1 Hang Snatch

+

1 Snatch

*Start Light and end Moderate-Heavy. Option for Squat or Power.

(Score is Weight)

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

75 Thrusters (65/95)

50 Pull-Ups

25 Power Snatches

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Murph Prep – All
WEEK 2/ DAY 2

CONDITIONING + STRENGTH

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than eariler this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)

CrossFit – Fri, May 10

CrossFit – Fri, May 10

Bench Press (ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Max Bench Press)

Week 6 of 6

ON A 10:00 RUNNING CLOCK… (AMRAP – Reps)

Max Box Jumps (24/20)*

*Every 2:00, including 0:00 complete:

10 DB Goblet Lunges (35/50)

10 T2B

(Score is Total Box Jumps)

EMOM x 9 MINUTES

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)

CrossFit – Thu, May 9

CrossFit – Thu, May 9

Hero WOD (Time)

For Time

Buy in: 35 KB Swings (35/53)

5 Rounds

9 Plate Burpees

20 Wall Balls (14/20)

400m run w/ wall ball

Buy out: 35 KB Swings

Jarema died May 9, 2020 due to complications from late-stage anaplastic astrocytoma, a condition which had caused the development of a slow-growing but malignant brain tumor. He was 36.

An MRI and CT scan revealed Jarema had a kidney bean-sized brain tumor surrounded by swollen tissue. But a subsequent surgery revealed the tumor was the size of a tennis ball and non-operable, and Jarema was soon diagnosed with Stage 3 anaplastic astrocytoma.

Jarema was a 12-year veteran who served the Newport Beach community as a dedicated patrol officer, SWAT Team member and detective.

Jarema leaves behind a wife, Lauren, and 3-year-old twins Jett and Quinn.

CrossFit – Wed, May 8

CrossFit – Wed, May 8

EVERY 2:00 x 5 SETS* (Weight)

3 Deadlifts

+

2 Hang Power Cleans

*Start Light and build slightly past workout weight.

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15/20 Cal Bike

12 Deadlifts (105/155)

4 Hang Power Cleans

Rx+: 20/25 Cal Bike

145/205#

(Score is Rounds + Reps)

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss

:30/:30 Half Pigeon or Figure 4 Stretch

15 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)