CrossFit Gypsum CO

Murph 14
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Monday, November 13th

Warm-up

3 rounds:

Row 10 cal

10 high kicks

10 banded good mornings

Strength/Skill
3 x 8 Deadlift (~70%)

Alt w/ 3 x 8 pushups (add weight plate to back if needed)

Conditioning:

8 min AMRAP:
7 double DB/KB front-rack squats (50/35)

21 double unders

Post

5 Min to complete:

50 leg raises

50 abmat situps

Max distance HS walk/hold in remaining time

Friday, November 10th

Warm-up

5 min double under practice

Strength/Skill
5 rounds:

ME ring dips

10 GHD situps

ME handstand hold

Conditioning:

10 rounds for time:

15 OHS (45/35)

15 Box jumps (24/20)

10 pull ups

 *30 min cap

Thursday, November 9th

Warm-up

4 Steady Rounds:
10 Dumbbell Push Press
10 Dumbbell Box Step Ups
10 Calories on Bike

Strength/Skill
Find 1 RM of one, athlete’s choice:

Strict press, push press or jerk

Conditioning:

15 min AMRAP:

14 Dumbbell front rack lunge steps (50/35)
3 rope climbs
Bike or row (20 cal men/15 cal women)

Post

Accumulate 2 min L-sit hold on rings or hanging

Wednesday, November 8th

Warm-up

Row 500m

High kicks down + back

20 lateral lunges

20 empty BB good mornings

Strength/Skill
Find 5 RM deadlift

Conditioning:

For time:

21-15-9 reps of:
Deadlift (225/155)
Hand-release pushups
Wall balls (20/14)

 Post

Tabata tuck ups

Tuesday, November 7th

Warm-up

4 Steady Rounds:
10 Jump Squats
10 Calorie Bike
10 back Extensions

Strength/Skill
3 rounds:

0- 2:00: Max sets of 3 strict HSPU (Deficit if needed)

2:00- 3:00: rest

03:00-05:00: Max sets of 4 toes-to-bar (strict if possible)

05:00-06:00: rest

Repeat x 2 for 18min total

Conditioning:

9 min AMRAP

Climb the ladder

1 muscle up (ring or bar)

40 double unders

2 muscle ups

40 double unders

3 Mu

40 double unders

…..

*Mod is 3 jumping chest to bar pullups per MU

CrossFit Journal: The Performance-Based Lifestyle Resource