Open Gym Strength and Conditioning – CrossFit
Murph prep
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Jog
10 World’s Greatest Stretch (each side)
10 Hanging Scap Retractions, 5 Kip to Swing
5 Inchworms, 5 Hand Release Push Up
2. Workout Prep
1 set (at workout pace):
4 rounds:
2 Pull Ups
100m Run
2 Pushups
Murph prep Monday (Time)
4 rounds:
10 Pull Ups
200m Run
10 Pushups
200m Run
*Wear a weighted vest (20/14)
Scaling option
4 rounds:
10 Pull Ups
200m Run
10 Pushups
200m Run
*No vest
strategy
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is one final Murph Prep style workout that we want some intensity with as we have lowered the volume. Move through each round with the same intensity or slightly build. Use it to keep your vested movements smooth and build confidence for Murph next week!
How it should Feel: CARDIO! We’d ideally like it to be non stop movement and nothing to stop at for long. This would keep it mainly breath, if anything, would slow you down.
WORKOUT STRATEGY & FLOW
Kipping OR Butterfly Pull Up : We’d love unbroken and smooth here! 2 sets at most and try to waste no time in transition other than a quick chalk use if you must.
Run : Push your run pace! Aim for at or slightly faster than your first mile goal times in Murph to prime you for next week. Find a rhythm in your runs, especially with the vest on.
Push Up : We’d ideally want unbroken here as well. If you break, keep it very short and get right back to work! On the lasts rep move straight into your run with purpose!
Strength
1. Barbell Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
In The Hole Front Squat (5×4)
* Change to pause front squat if unable to perform “in the hole.”
*Do a set every 2 minutes.
4 In the Hole Front Squat @ 5.5/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE
4 In the Hole Front Squat @ 7/10 RPE
Add Comment