5.14.2021
Warm-up
[3-18:00]
2 Rounds for Quality
1min Row (moderate then faster 2nd round)
5 Inchworm to Hollow
5 Pike Push-Ups
25ft Quadruped Crawl
10 Alt Dead-Bugs
+
2 Rounds
6 Snatch Grip RDLs
6 Snatch Hang High Pulls
6 Hang Muscle Snatch
6 Box Jumps *increase height on second round
+
SNATCH BALANCE DEMO BY COACH
+
3 snatch balance with 1s pause at bottom w/ empty bar or PVC
3 OHS @2121
1 Snatch Balance + 1 OHS
Weightlifting
[18-28:00]
Snatch Balance + OHS (10:00 EMOM x 1.1; build to a tough single)
FORM IS PRIORITY today. Only build if reps are SOLID.
*Modify to Pause Front Squat for anyone with overhead mobility issues.
Specific Prep
[28-35:00]
Strict Pull Up
10s active hang + 10s dead hang
1-3 pull ups
Push Up
10s plank hold (high) + 10s hold just off the ground
Rest 15s
5 push ups a@2020
5 push ups @1010
Air Squat
10s hold at bottom of squat
5 air squats @2020
5 air squats @ 10X1
Metcon
[35-55:00]
Strict Cindy (AMRAP - Rounds and Reps)
AMRAP 20:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
OPEN(RX+): same as FITNESS
GOALS/STIMULUS:
• CC: GRIND and some SUSTAIN
• We are looking to get 10-15+ rounds in the 20 minutes
• This benchmark workout is all about managing muscle endurance/fatigue. Start breaking up sets as need from the start.
• This is a great way to feel out these movements for Murph coming up in a couple weeks!
Strict Cindy (BUILD) (AMRAP - Rounds and Reps)
AMRAP 20:
3 Strict Pull-Ups (banded if needed)
6 Push-Ups box/bench
9 Air Squats
Modified:
5 ring rows
10 Elevated Push Ups off box or bench
15 Box Squats
Cool Down/Stretch
[55-60:00]
1min Dragon Pose
1min Lizard Pose
1min Half kneeling Hamstring stretch
*go through all 3 on right then all 3 on left
MURPH Prep
MURPH PREP #15 (Time)
Weight Vest Training (4)
Run 800m
+
AMRAP 10:00
5 ring rows
10 burpees
15 box step ups
+
Run 800m
Accessory Work
Metcon (4 Rounds for reps)
4 Sets for Quality
10 DB Bench Press 50#/35#
45sec Ring Plank Hold
8-15 GHD sit-ups
Rest as needed
Conditioning EXTRA
Metcon (6 Rounds for reps)
Row 6x750m @ 5k Pace
REST 2:00 between sets
