Happy Sunday, we hope everyone had a great weekendđ. We just wrapped up a big week of Olympic lift re-testing and WOW, everyone showed up and put in serious work! Weâre proud of all the PRs, effort, and focus you brought to the barbell. Now, weâre shifting gears just a bit. Youâll start to see more emphasis on Ring/Bar Muscle-Ups and pulling progressions for every level. Last monthâs Extra Credit was already leading us there, and now weâre bringing that skill work into class more often.
This Tuesday, get ready for a CrossFit classic, âAMANDAâ. Itâs the perfect opportunity to apply those muscle-up progressions, so bring your best!!
đ¨Schedule Noteđ¨.
Friday, May 23rd: The 5:45pm class is canceled, all other Friday classes are running as normal, and Saturdayâs schedule remains unchanged. Thanks for understanding!
Murph Reminder: Monday, May 26th: The gym will be closed in observance of Memorial Day. Instead, join us for a Memorial Day Ruck at 8:00am, starting from Kismet Coffee Shop. Afterward, weâll hang out at Kismetâfriends, family, and kids are welcome! Saturday, May 24th: 7:00â9:00am Open Gym for Murph. 9am Regular Partner WODđŞ.
âď¸The heat is climbing! Make sure youâre hydrating before, during, and after class. Bring a water bottle, listen to your body, and take breaks when needed. We want you training hard but safely.
Stay cool, stay consistent, and letâs keep getting after it!
WORKOUTS FOR THE WEEK:Â
MONDAYÂ
STRENGTH – ALL
4 SETSÂ
8/8 Back Rack Reverse Lunges*
*Build and stay at a Moderate weight across all sets.
(Score is Weight)
WORKOUT – ALLÂ
AMRAP x 16 MINUTESÂ
250/200m Row
15 Russian KB Swings (Athlete Choice)
20 KB Goblet Alt. Lunges
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MURPH PREPÂ
6 SETS
200m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 2:00 b/t Sets-
*Goal is to grease the grooves for Murph next week. Work on Keeping the Pull-Ups unbroken and the Push-Ups to 2 quick sets. Practice different Air Squat cadences but make sure you are hitting full depth!
TUESDAYÂ
SKILL – ALL
ON AN 8:00 RUNNING CLOCK…Â
Practice skill options:
Ring Kip Swings
Banded Low Transitions
Ring Dips
Ring Muscle-Ups
WORKOUT – PERFORMANCE
âAmandaâ
9-7-5Â
Ring Muscle-ups
Squat snatches (135/95)
WORKOUT – FITNESS
âAMANDAâ
FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatch (135/95)
(Score is Time)
WEDNESDAYÂ
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Back Squat
(Score is Weight)
WORKOUT – PERFORMANCE
5 ROUNDS FOR TIMEÂ
10 Box Jumps (30/24)
10 Front Squats (95/65)
10 Burpees
(Score is Time)
Â
WORKOUT – FITNESS
5 ROUNDS FOR TIMEÂ
10 Box Jumps (24/20)
10 Front Squats (65/45)
10 Burpees
(Score is Time)
EXTRA CREDIT – ALL
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
MetconÂ
1. MUSCLE-UP SKILLS
EMOM x 5 MINUTES
1 Ring Kip Swing
+ 1 Kip + Hip Pop
+ 1 Hips to Rings
EMOM x 12 MINUTES
1 Ring Muscle-Up*
*If unable to complete a Ring Muscle-Up make 1 Attempt.
-Rest As Needed-
THURSDAYÂ
WORKOUT – PERFORMANCE
4 SETSÂ
400m Run
20 Toes to Bar
200m Run
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
WORKOUT – FITNESS
4 SETSÂ
400m Run
20 Toes to Something
200m Run
10 Toes to Something
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FINISHER – ALLÂ
3 SETSÂ
10-12 DB Hammer Curls
15-20 Banded Tricep Pull-Downs
FRIDAYÂ
STRENGTH – ALL
Deadlift  6-6-6-6*
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIMEÂ
25 Deadlifts (185/135)
50 Wall Balls (20/14)
25 Deadlifts
(Score is Time)
Â
WORKOUT – FITNESS
FOR TIMEÂ
25 Deadlifts (135/95)
50 Wall Balls (14/10)
25 Deadlifts
(Score is Time)
Â
EXTRA CREDIT – ALL
1. ACTIVE RECOVERYÂ
2-3 ROUNDS
5:00 EZ Cardio
12-15 SLOW Supinated Band Pull-Aparts
12-15 SLOW Banded Lat Push-Downs
10-12 Foot Elevated Groiner*
5:00 Foam Roll
*Use bench or box.
SATURDAYÂ
PARTNER WORKOUT OPTION
IN TEAMS OF 2…Â
AMRAP x 25 MINUTES
60/50 Cal Bike (50/40 Cal Echo)
30 Synchro Sit-Ups
10/10 Single DB Push Press (Athlete Choice)
*P1 works while P2 rests for the Cal Bike and the SA DB Push Press. Athletes will split work as needed for those movements. The Synchro Sit-Ups must be completed together.
(Score is Rounds + Reps)
