CrossFit Gypsum CO

Murph 14
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Monday, December 18th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

20 jump squats

20 high kicks

Strength/Skill
Squat snatch 6 x 3 @ 75-80%

Conditioning:

4 RFT:

15 hand-release push ups

Run 200m

10 strict pullups

Run 200m

Friday, December 15th 2017

Warm-up

5 min handstand/walk practice

Strength/Skill
Bench press  4x4 @80%

Conditioning:

Tabata back squats, 95/65
Rest 1 minute
Tabata L-sit (ring or parallette)
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata push press (95/65)

For L-sit and handstand hold, if maintain hold for full 20sec- count 1 rep.  

Thursday, December 14th 2017

Warm-up

10 min AMRAP:

20 jumping jacks

15 squats

10 mountain climbers

5 burpees

Strength/Skill
none

Conditioning:

EWOD

25 double unders

10 cal bike

10 cal row

…15-20-25-20-15-10

*Dubs stay same

40 min time cap

CrossFit Journal: The Performance-Based Lifestyle Resource