CrossFit Gypsum CO

Murph 14
a banner1
banner 1 small
banner 2a small
banner 3 small
banner 3a small
c small
ca banner
d small
daa banner
ea banner
f banner

Wednesday, December 27th 2017

Warm-up

Row 500m

20 ring rows

20 PVC thrusters

20 side lunges

Strength/Skill
Back squat

6x3 @ 75%

Minimize rest

Conditioning:

4 rounds for total pullups:

3 min to complete:

Row 20cal men, 15 cal women

12 Thrusters (115/75)

Max pullups

-Rest 3 min

Tuesday, December 26th 2017

Warm-up

Arch/ hollow roll 1 length

Samson stretch down

High kicks back

Bear crawl down + back

Strength/Skill
Clean & Jerk

6 x 3 @ 75%

Conditioning:

3 RFT

20 prayer-hold KB stepups (35/26, 20/18")

15 double KB front squats

Post

4 Min cap
50 bicycle crunches (L+R=2)
50 flutter kicks (L+R=2)
50 plate Russian twists (25/15,L+R =2)

Friday, December 22nd 2017

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

-Perform 4 warmup reps of each movement below

Strength/Skill
none

Conditioning:

Dumbbell 12 days of Christmas (30/20)

1 turkish get up (single DB)

2 DB squat clean (DBs tap floor)

3 double DB thrusters

4 DB plank rows (L+R =2)

5 DB front-rack lunges (L+R =2)

6 Knees to elbow

7 double DB push press

8 cal row/bike

9 double DB deadlift

10 alt dumbbell snatch

11 single DB OHS

12 DB burpees

*dumbbell burpee: burpee to floor while holding DBs, bring DBs overhead to finish rep

*perform like the song (1. 2,1. 3,2,1. 4,3,2,1….)

CrossFit Journal: The Performance-Based Lifestyle Resource