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

Wednesday, December 13th

Warm-up

Run 400m

20 KB snatch (light)

20 KB swings

20 pushups

Strength/Skill
EMOM X 5 rounds:

1st min)  ring dips (12/8)

2nd min)  3 heavy DB snatch ea arm

3rd min) 2 stone/D-ball to shoulder

Conditioning:

“Viola”

20min AMRAP

Run 400m

11 Power snatch (95/65)

17 pullups

13 power clean (95/65)

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

 

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

 

Tuesday, December 12th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

-Samson stretch down & back

Strength/Skill
Squat clean

6x1 @ 80-90%

Conditioning:

15min AMRAP:

30 air squats

20 slam balls (30/20)

15 box jumps (24/20, must jump for Rx)

CrossFit Journal: The Performance-Based Lifestyle Resource