04/22/19

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Today marks the 5 week countdown until Memorial Day Murph workout and BBQ (details to come)!! The programming is going to be geared towards preparing yourself for the three movements and the runs. Take these 5 weeks and push yourself, so you can either beat or set a new Murph PR!! Remember as always have fun, this is a great workout and one of my favorites!!

WOD:

From 0:00-12:00

Find a 3 rep max back squat

Then:

From 12:00-15:00

Make 1 attempt at max rep strict pull-ups

And Then:

At 16:00:

1 Mile run time trial

04/18/19

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Today is an active recovery day. Take some time to work on mobility and stretch out what feels sore! Great work everyone on yesterdays WOD!!

STRENGTH/POWER:

Rowing

For time:

3 Sets

1,000m Row

*Rest as needed between sets. The recommendation will be to rest at least 5:00

Skill Work:

5 Wall Walks + 0:05 Handstand Hold after each wall walk

10 Kick to handstands with a 0:03-0:05 hold attempt

10 Handstand push-up negative, attempt a 0:05 lowering phase

The goal is to practice handstand skills, post workout, in an environment where there is no rushing to complete the movements. Rest as needed between reps/movements to ensure high quality. The goal is not extra fatigue, but rather skill and control. Athletes can mix these movement into the rest intervals on the row section as desired.

4/16/2019

WOD

BACK SQUAT

Every 4:00 for 20:00 (5 sets)

Back Squat

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 2 reps

INTENDED STIMULUS

All sets should be challenging for the intended rep goal. The set of 10 reps might be a little bit of a guess, but all other sets should be relatively easy to assess for appropriate loading based on the execution of the prior sets.

CORE AND STRETCH

3 Rounds (NOT for time):

20 Banded pulls to toes

20 Straight leg toes to kettlebell

1:00/1:00 Spiderman stretch