MONDAY
WEIGHTLIFTING
DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to training max from last week
CONDITIONING (training) – EMOM 20:
min 1) 10-20 Plate GTO
min 2) 6-12 Lateral Burpees over Plate
min 3) 8-14 Alt Plate OH Lunges
min 4) Rest
*goal: at least 15 seconds rest each minute; can go up in reps/weight, but not back; try to use same weight for GTO as Lunges
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
TUESDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2 @75%, 2 @80%, 1@85%, 1@90%, 1@90%
*use same number as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 12 (6/6) SA DB HGPCNJK
*goal: can go up in weight but not back; compare weights to 9/21/22 and 4/19/23
SUPPLEMENTAL TRAINING
SN BAL 2×3@75%, 3×2@80, 85, 90%
WEDNESDAY
WEIGHTLIFTING
BN 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 2.5-5 lbs to training max from last week
CONDITIONING (training)
For Calories, 2 Rds:
Row :30, 1:00, 1:30, 2:00, 1:30, 1:00, :30
Rest :30 between intervals, 2:00 between rounds
*goal: consistent pace (cal/hr) within rounds; more total calories each round
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
THURSDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2 @75%, 2 @80%, 1@85%, 1@90%, 1@90%
*use same number as last week
CONDITIONING (training)
A/B, alternating movements, AMRAP 15:
45 DU
15 Box Jump (24/20”)
20 WB (20/14 lbs)
30 AbMat Sit Up
10 HGPSN (75/55 lbs)
*goal: pick movements/weights that allow you to go UB as much as possible
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
Push Jerk 2×3@75%, 3×2@80, 85, 90%
FRIDAY
WEIGHTLIFTING
PR 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max from last week
and
BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max from last week
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
SATURDAY
CONDITIONING (competition/test)
“Murph” – For Time:
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run
Partition bodyweight reps as needed.
*goal: this workout is done in remembrance of Lt. (SEAL) Michael Murphy, USN; challenge yourself; keep moving
Can be done several different ways, including:
Partner “Murph”
A+B 800m Run
-then-
A/B, alternating rounds, 20 Rds:
5 Pull Ups
10 Push Ups
15 Air Squats
-then-
A+B 800m Run
2016 CrossFit Games “Murph”
1 mile Run
5 Rds:
20 Pull Ups
40 Push Ups
60 Air Squats
1 mile Run
