Workout of the Day
Mobility and Activation
Three sets of:
T-Spine Self Opener x 45 seconds
Prone PVC Pipe Pass Thrus x 10 reps
Ring Assisted Anterior Pec Stretch x 45 seconds
Two sets of:
Press in Snatch x 5 reps
Xiaopeng
x 6-8 reps per side
A.
Every 2 minutes, for 12 minutes (6 sets), complete:
2-Position Snatch
(high hang, followed by just above the knee)
You determine the loading, but looking for somewhere around 75-80% of 1-RM Snatch
B.
Four sets of:
Halting Snatch-Grip Deadlift + Snatch Pull
(pause for 2 seconds at mid-thigh – use straps)
Rest 2 minutes
*Please use straps if you have them.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
D.
Three sets, not for time, of:
GHD Barbell Hip Extensions with Snatch Grip x 8 @ 02X1
Rest as needed
Banded Leg Curls x 30
Rest as needed
Sled Drag March Heavy x 100 Meters
Rest as needed
Done on Thursday 5/28
Mob- done
A. 145,155,160,165,165,165
B. 205,215,225,
C. 265,295,315
D. Done, no sled though
Coming off vacation so playing catch up.
A. 115
B. 195
C. 205/215/230/245 – 245
D. GHD with PVC / sled 305
A. 3 sets at 75 + 3 sets at 80
B. 1 set at 135, 3 sets at 155
C. 150×5 / 170×3 / 195×1 then 5 sets of 195×3
D. done, sled at 225#
A) 40-50kg
B) 60kg
C) 88/100/115 all sets at 117
D) done
Did Murph 30:00 pr- two years ago 31:36 last year with rotator cuff tear 36:10
A. 140,140,145,145,145,155
B. 215
C. 245,280,315…85%=300, 295 for last 4 sets.
D. The snatch grip ghd 95#
A:95,115,125,125,125,125
B215,215,225,225
C185,215,245, 5 sets 245
D Done
“MURPH” 43:32 no vest
“MURPH” RX straight thru, 48 min, slower than breakng it up.
A) 2 hrs later up to 145, legs were tired
B) Done
Murph 43:03 sub run w/ row
A) 63, 63, 68, 68, 68, 68
B) 93, 93, 93, 93
C) 115, 135, 155 then 5 x 3 @ 155
D) Not sure how to do the GHD’s????, Sled with 190#, banded leg curls done
I will get a video up next time of the movement!
That would be great! Thanks
Murph, 46 or 47 min. Brain wasn’t working at the end and I forgot to note my time.
Came back from great long weekend at East Regionals, visited nice box while there, CrossFit Hartford. Today was Murph WOD in our own box. I will continue in training tomorrow. Happy Memorial day
A. done at 125#
B. done at 185#
C. 215,245, 275, 3×2 at 295#
D. not done, I was at home at did a KB finisher
Mob and Act done
A. all at 85
B. 125, 125, 145, 145
C. 145, 165, 185, then 5 sets of 3 at 180
D. done minus sled marches
Murph, 53:24
Murph no vest, 44:14
Mobility done
A) 35,45,55,55,55,55
B) 65,65,75,75
C) 80,95,105, 110
D) done, pvc on the GHD, med band for the curls, 100# on the sled.
M and A done
A. 135, 135, 145, 145, 155, 155. Felt great. Max is supposedly 165
B. 205
C. 260, 300, 335. 300, 300, 300, 310 then felt frisky and did 335.
D. Done except no sled
Solid work Matt!
Murph, 55:37 with 20# vest.