Workout of the Day

CrossFit – Thu, Jun 1 Warm up <p>banded 7’s and hip halo</p><p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p>2-3 Sets<br />:30 Row (moderate)<br />10 Single Leg DBRDL (each leg)<br />10 Step Back Lunges<br />:20 Side Plank (each side)<br />10 Kip to Swing<br />-Then-<br />Warm Up to Back Rack…

CrossFit – Tue, May 30 Operation Red Wings (AMRAP – Reps) <p>4 Sets<br />AMRAP 7 Minutes @ consistent moderate effort across<br />10-15-20-25….<br />Row (calories)<br />Bike (calories)<br />-Rest 3:00 between sets-</p> <p>Post Murph Flush</p>

CrossFit – Mon, May 29 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. <p>60 min cap</p>

CrossFit – Fri, May 26 Warm up <p>1. Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo Activation</p><p>* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats</p><p>3. Barbell Prep</p><p>Burgener Warm Up Clean<br />Front Squat Skill…

CrossFit – Thu, May 25 Warm up <p>banded 7’s / hip halo</p><p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p>2-3 Sets BEFORE workout<br />:30 Row OR Ski (moderate)<br />10 Hanging Scap Retractions<br />5 Sit to Stand Rope Climb<br />10 Single Arm Dumbbell High Pull (each side, moderate)<br />15 Banded…

CrossFit – Wed, May 24

CrossFit – Tue, May 23 Warm up <p>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=7&amp;ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position</p><ol><li>Down and up</li><li>Elbows high and outside</li><li>Muscle snatch</li><li>Snatch land</li><li>Snatch drop</li></ol><p>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=14&amp;ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement</p><ol><li>Snatch grip push press</li><li>Overhead squat</li><li>Heaving Snatch Balance.</li><li>Drop Snatch</li><li>Snatch balance</li></ol><p>3)3<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit – Mon, May 22 Shoulder Press (5×5 with 10 alternating DB push press after each set) Murph Prep Monday (Time) <p>4 rounds:<br />10 Kipping Pull Ups<br />200m Run<br />10 Pushups<br />200m Run<br />*Wear a weighted vest (20/14)</p> <p>17:00 cap</p>

CrossFit – Fri, May 19 Warm up <p>Hip Halo and Banded 7’s</p><p><a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=6&amp;ab_channel=MayhemAthlete">Burgener Warm Up Clean</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=h6qSHqh3XCg&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=8&amp;ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=4&amp;ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a></p><ul><li>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</li></ul><p>2-3 Sets<br />1:00 Row (moderate)<br />:30 Wall…

CrossFit – Thu, May 18 Warm up <p>Banded 7’s and Hip Halo</p><p>Coach’s choice warmup for ankles, calves, shoulders</p> Triple 3 (Time) <p>For Time:</p><p>3000m Row<br />300 Double Unders<br />3 Mile Run</p><p> </p><p>Option 2:</p><p>2000m Row<br />200 Double Unders (350 singles)<br />2 Mile Run</p> <p>Target Time:sub 40 minutes</p><p>Time Cap:50 minutes</p>