CrossFit Gypsum CO

Murph 14
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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….)

Thursday, December 21st 2017

Warm-up

5 rounds:

10 cherry pickers

3 burpees

10 windmills

10 leg swings total

Strength/Skill
none

Conditioning:

EWOD
7mins in heaven:

A) 30 sec burpees

    30 sec row
    30 sec rest

B) 50 m Farmer carry
 1 min ski

C) Band run
1 min on/ :30 off

D) Sprints standing on bike

:30 on/ :30 off

Wednesday, December 20th

Warm-up

3 rounds:

10 V-ups

20 jumping lunges

10 burpees

Strength/Skill

Back squat
work up to a heavy single

Then

4 x 3 @ 90% of above weight

Conditioning:

12 min AMRAP

8 toes to bar

12 Alt pistols

16 KBS (1.5/1)

Tuesday, December 19th 2017

Warm-up

3 rounds:

Bear crawl down

12 mountain climbers

ME handstand hold

Strength/Skill
Strict Press

2 x 10 @ 50-60% then,

Every 2min for 12 min:

1 strict press + 1 push press AHAP

Conditioning:

10 RFT:

3 Power clean (185/135)

12 wall balls (20/14)

CrossFit Journal: The Performance-Based Lifestyle Resource