WEEK of WOD's 5.31.21 - 6.4.21

MONDAY, MAY 31st

"MURPH"

https://www.crossfit.com/workout/2005/08/18#/comments

Heats running at 6, 7, 8, and 9am, Kids Classes at 10:15am, and 11am are ON!

* Multiple scaling options on Whiteboards at gym!

Gym Opens at 5:30am and Closes at 12pm

TUESDAY, JUNE 1st

A. Every 2 minutes for 5 sets (10 minutes), complete...

3 Back Squats @85%

* in btw sets perform 30 Banded Pull Aparts

B. 15 min AMRAP

2-4-6-8-10…

Row (Calories)

Ski

Bike Erg

Goal: Move steadily throughout the 15minutes

Scaling Option 2

15-30-45-60 45-30-15 seconds

Row

Ski

Bike Erg

B. Mobility Session...

1 min lat smash/ foam roll

1 min quad smash/ foam roll

1 min foam roll upper back

WEDNESDAY, JUNE 2nd

A. Deadlift 5x5

*Building sets

*Rest 60-90 seconds between sets*

*The Deadlifts should be heavy - btw 70-80%

*perform 5 single leg Kettlebell deadlifts (each side) (moderate to heavy) in between sets

B. For Time:

30-20-10

Alternating Dumbbell Snatch (50/35)

Burpee over Dumbbell

Target time: 5-7 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

30-20-10

Alternating Dumbbell Snatch (35/25)

20-15-10

Burpee over Dumbbell

Scaling Option (Beginner)

20-15-10

Alternating Dumbbell Cleans (light)

Up Downs

C. 3 sets for Quality:

10 single-arm KB/ DB Shoulder Press (moderate, ea side)

10 single-arm KB/ DB Farmers carry Reverse Lunge (moderate, ea side)

25 tricep press downs (light)

THURSDAY, JUNE 3rd

A. Every 2 minutes for 5 sets (10 minutes), complete...

3 Front Squats @85%

* in btw sets perform 10 Thoracic Reachbacks OR 10 Lat to Plank Press Thrus (alternate these throughout 5 sets)

B. Teams of 2

For Time:

300 Double Unders

60 HSPU

30 Sandbag Cleans (150/100) or 30 Power Cleans (205/135)

60 HSPU

300 Double Unders

Target time:14-16 minutes

Time cap: 18 minutes

Scaling option 1 (Masters 45+)

Teams of 2

For Time:

200 Double Unders

50 HSPU (Pike Push-ups off box or floor, OR DB Push Press)

24 Power Cleans (185/125)

50 HSPU

200 Double Unders

Individual Option

Teams of 2

For Time:

100 Double Unders

30 HSPU

15 Power Cleans (205/135)

30 HSPU

100 Double Unders

C. Mobility Session

3 min wide leg forward fold (use DBor Rig as an anchor - don’t force position)

FRIDAY, JUNE 4th

A. For Time:

30/24 Calorie Echo Bike

-into-

42-30-18

Wall Balls (30/20)

Toes to Bar

-into-

30/24 Calorie Echo Bike

Target time: 14-16 minutes

Time cap: 18 minutes

Scaling option 1 (Masters 45+)

For Time:

24/18 Calorie Echo Bike

42-30-18

Wall Balls (20/14)

Toes to Bar

24/18 Calorie Echo Bike

Scaling Option 2 (Beginner)

For Time:

20/16 Calorie Assault Bike

21-15-9

Wall Balls (light)

Hanging Knee raises

20/16 Calorie Assault Bike

B. 3 sets:

4x (400m at fast, 100m recovery)

-Rest 2min b/t sets, including walk/recovery time

*Choose Run, Row, Ski, Bike ERG

*Hold same pace throughout, moderate intensity

SATURDAY, JUNE 5th

3 sets (High Skilled)

12/10 Calorie Ski

50’ Handstand Walk

10 Bar Muscle Ups

12/10 Calorie Ski

3/2 Rope Climbs

50’ Handstand Walk

12/10 Calorie Ski

-Complete a set Every 10:00-

- Or -

3 sets (Moderate Skill)

15/12 Calorie Row

100’ Farmer Carry (70s/50s)

15 Burpee to Bar

15/12 Calorie Row

15 Strict Pull-Ups

100’ Farmer Carry (70s/50s)

15/12 Calorie Row

-Complete a set Every 10:00-

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

Scaling option 1 (Masters 45+)

3 sets (High Skilled)

10/8 Calorie Ski

25’ Handstand Walk

8 Bar Muscle Ups

10/8 Calorie Ski

2/1 Rope Climbs

25’ Handstand Walk

10/8 Calorie Ski

-Complete a set Every 10:00-

Scaling Option 2 (Beginner)

3 sets

12/10 Calorie Row

50’ Farmer Carry (mod)

10 Jumping Pull Ups

12/10 Calorie Row

10 Burpees

50’ Farmer Carry (mod)

12/10 Calorie Row

-Complete a set Every 10:00-