Workout Goals: You may be saying to yourself, "Self, we are doing a lot of running and bodyweight pull ups, push ups, and squats lately, what gives?"
Well, on top of being the 4 movements we should be most proficient with, the basics to build off of every other movement done in the gym, there is another reason:
Monday is Memorial Day, which means we bring out the king of all "Hero" workouts: Murph. Murph is an epic but brutal workout that tests you mentally and emotionally.
You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.
Join The Compound and other CrossFit gyms around the world this Saturday, July 6, to participate in the CrossFit for Hope workout! We will run the workout during our 8am and 9am classes. Following class we will have our Compound BBQ. Anyone is invited to come workout and join our party!
Strength: Clean. Find a 1 Rep MFD (Max For Day)
WOD: For QUALITY. 25 min time cap:
"Michael"
Three rounds for time of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit Ups
Back extensions and Sit Ups can be done in any order
You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.
You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.
You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on, and the Burpees and Double Unders must be done last and in that order.
Ryan A and Ryan S going for PR's on Thrusters at the same time.
As a coaching point, Ryan S definitely has the strength to get his weight, he just let the bar float out in front of him a little too much. Something we all do from time to time. As coaches we are always asking each other if we are rounding out backs, or if the bar path was straight, etc. If you want to see how your form truly is while lifting, have someone video tape you.. You;'ll get it next time Ryan!
Skill: Hip Extensions, Back Extensions, Hip and Back Extensions
"Constantly varied" programming is not random, but it doesn't mean the same workout won't show itself in the same week....especially when the weather said it will be rainy and windy and the workout I came up with involved lots of running outside. If you don't want to do this one again, don't worry I'll have something for you so still come!
Pic from CrossFit.com again:
Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from the legs and hips into the wallball.
Skill: review of range of motion for each exercise
Great Benchmark Week this week! I saw a lot of PR's and times close to previous bests. It's not always possible to hit a personal best in everything we do day in and day out, but as long as we're headed in the right direction we will eventually hit PR's. Next Benchmark Week is the last week of December!
Jumping Pull ups today. There should be no ripped hands going into Monday's Total.
SWOD: Review of all movements in today's workout
Metcon: Move from each station after 2 minute:
-Walking Lunges
-Jumping Pull Ups
-Burpees
-Double unders
-Ring Dips
-Knees to Elbows
-Kettlebell Swings, 44/ 26#
-Sit Ups
-Thrusters, 35/18#
-Back Extensions
-Wall Ball, 20 lbs to 10'
-Rope Climb Ascents, 15 ft
This workout will take everyone 24 minutes (unless you miss or add any movements). Start at any station, but move in the order the workout is written. Score the workout as you would 'Fight Gone Bad', counting each rep through all the exercises.
There is no time aspect or set weight for this workout. Complete the work as you see fit. There are several ways to do it. If you want to focus on fast run intervals (preparing for the 5 K next week) then use the Power Cleans as an active rest with lighter weights focusing on form. Or if strength is your focus (for the Total next week), then use a more tempered pace on the 800 m runs and focus on increasing Power Clean weights each interval. Or you can team up with a friend and simply race each other using similar guidelines. If you want to do the whole thing for time, you can certainly do so. Simply pick a weight, say 55% of your 1 rm, and complete the whole thing for time.
There are several ways to do this and if you don't have any idea what to do talk to your coach. He or she will certainly provide you with I'm sure the easiest variation of this workout possible.
Post weights and results of the metcon to comments. cc
Our great coach Greg, launching a rocket dodge ball at an unlucky target!
From all of us at The Compound, we want to say THANK YOU! For all your hard work, great coaching, motivation, programing, and heart that you have shared with us! We wish you all of the best!
