CrossFit Gypsum CO

Murph 14
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Monday, December 4th

Warm-up

12 rounds:

:20 sec work

:20 sec slow recovery pace

Bike, row, ski or run

Strength/Skill
Back squat

8x3 @ 60% + 10/5lb

Focus on speed and minimize rest

Conditioning:

10 min AMRAP:

With a partner, accumulate as many reps as possible of thrusters (95/65), switch as needed

Rest while partner works

Post

Tabata situps

Friday, December 1st

Warm-up

3 rounds:

Row 250m

15 banded good mornings

10 light DB push press

Strength/Skill
Pause (3 sec) Front Squat

5 x 3 @ 70%

Conditioning:

15min AMRAP:

Row or Bike 20 cal men/15 cal w

20 Alt. Dumbbell snatch (50/35)

10 toes to bar

Thursday, November 30th

Warm-up

50m ea, jog between each one

High knees

Skiiping

Shuffle right

Shuffle left

Butt kickers

Strength/Skill
none

Conditioning:

*bring a stop  watch if you have one:

Run 200m x 10 (30 sec  rest)

-negative splits (every round faster)

Rest 2 mins

Teams of 3 relay:

100 call on bike, switch every 10 cal

Score is total time

Wednesday, November 29th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

Strength/Skill
6 x 1 Power Clean

Work up  AHAP

Conditioning:

EMOM for as long as possible:

3 Power clean (155/105 RX+, 135/95 Rx)

3 Front squats (155/105 RX+, 135/95 Rx)

3 Jerks (155/105 RX+, 135/95 Rx)

20 min cap

12 min minimum- per form AMRAP if fail EMOM under 12 min

Post

Tabata back rack lunges w/ empty BB

*bar stays on back during rest

Tuesday, November 28th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

Samson stretch down

20 jump squats

Strength/Skill
Back squat

8x3 @ 60%

Focus on speed and minimize rest

Conditioning:

“Diane”

21-15-9

Deadlift (225/155)    

Handstand pushup

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