CrossFit - Thu, May 15 – CrossFit Sacrifice

CrossFit – Thu, May 15

Suggested Warm-Up

Warm-Up

1 ROUND

400m Run

5 Inchworm Push-Ups

10 Squat Jumps

10/10 Single Leg Glute Bridge Ups

Into …

2 ROUNDS

200m Run

5 Strict Press

10 Front Squats

5 Clean Deadlifts

Strength – All

Clean and Jerk (ON A 25:00 RUNNING CLOCK…

Build to a 1RM Clean & Jerk

)

(Score is Weight)

Testing Week 7 of 7

Olympic Lifting Cycle

Workout – All

GRACE+ (Time)

FOR TIME

30 Clean & Jerks (185/135)

(Score is Time)

KG BB: (85/60)

Workout – All

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

KG BB: (60/42.5)

Optional Cool Down – All

3-4 SETS FOR RECOVERY

:30 Straddle Forward Fold

10/10 Childs Pose Single Arm Lifts*

10 Alt. Bird Dogs

10-12 SLOW Alt. Deadbugs

*Option to place arms on foam roller.

(No Measure)

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 PREP

1 Mile Run

-Rest 4:00-

1200m Run

-Rest 3:00-

800m Run

-Rest 2:00-

400m Run

*If planning to complete Murph w/ a weighted vest, wear vest for all intervals today. Goal is to stay consistent for all 4 sets.

(No Measure)

2. MUSCLE-UP SKILLS

EMOM x 8 MINUTES

5-7 Strict Ring Dips*

*Option to use bands.

(No Measure)

CrossFit – Thu, May 15