Programming for May 22nd through May 28, 2017

coach Rob Moloney during murph 2016 Photo: @supercleary

coach Rob Moloney during murph 2016
Photo: @supercleary


MEMORIAL DAY MURPH is one week away!!
Please continue to sign up if you plan to participate on May 29th.
Heats are at 8:30am, 9:30am, 10:30am. We will add another if needed.
We will be hanging around afterwards for food and drinks.
We are providing some food (proteins) and ask you to sign up at the front desk letting us know what side dish you would like to bring. It's also byob.
The Murph apparel will be in this week as well. Look out on social media when you can pick up those pre-paid shirts and tanks.

LOOK OUT THIS WEEK FOR MUPRH TIPS FROM COACH ROB!!

Gentlemen:
We are pre-ordering men's boardshorts. If you're interested, the sign up sheet is at the front desk. These are pre-order only. They will have the island logo on them and will be between $40-$45. See Coach Rob with questions. 

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Monday May 22, 2017


CROSSFIT
WARM UP:
400m Run
2 minute squat hold
20 crossover toe touches
10 rope pull-ups


EMOM for 12 minutes:
1) 1-2 Legless rope climbs
2) 12/9 Calories on Assault bike
3) 18 Russian KB swings (heavy)  

WOD:
RETEST
"The Hasselhoff" 
For time:
1 Mile run
35 Dead lifts (135/95)
35 Wall balls (20/14)
35 Pull ups 


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FITNESS

WARMUP
400m Run
2 minute squat hold
20 crossover toe touches
10 rope pull-ups


Gymnastic Skills: 

Get Upside Down (10 minutes)
Coach will go over these positions and you will stay at the appropriate one for YOU.
1. Tuck Position Hold
2. Headstand Hold
3. Tuck to Headstand Transition

Rope Climb Technique and Practice (8-10 minutes)


WOD
AMRAP 10
10 single arm kb or db thrusters each arm
10 toes to bar
200m run

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Tuesday May 23, 2017

CROSSFIT
WARM UP:
4 Rounds
10m samson lunge stetch
10 single arm high pulls each arm
20 single leg jump rope single unders each leg

FOR QUALITY:
2 Rounds
10 second back bridge hold
15-20 second supinated grip hang on pull up bar
20-30 second Handstand hold

WOD:
8 Minute AMRAP:
8 SOH (95/65) 
8 T2B


Jacked & Tan (Optional)
A)
100 Strict Press (75/45)
100 GHDSU
(Partition as needed)

B)
4x60 second sandbag bearhug hold

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FITNESS

WARMUP:
2 minute bike
12 single arm high pulls each arm
12 single arm presses each arm
12 hollow rocks
12 arch rocks
12 band pull aparts
12 plank to down dog

EMOM 9
A- 5-10 strict banded pull-ups
B- 30 seconds of hollow body hold
C- 20 second handstand hold

EMOM 10
Odd- 8 strict press (from rack)
Even- 20 sec pronated bar hang

WOD
For Time:
25/20 calorie bike
20 burpees onto a plate
20 ground to overhead with a plate (45/25)

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Wednesday May 24, 2017

CROSSFIT
WARMUP:

"Hungry Hungry Hippos"

STRENGTH:
Bench press
10-8-6-4
rest 1-2 minutes between sets

WOD:
6 sets: 
Build to a heavy 50ft prowler push
Rest as needed

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FITNESS

WARMUP:

Coach's Choice
Β 

WOD
Divide the class into groups of 3-5.

Minute 0-6
Bike for Calories

Minute 6-12
Synchro Burpees

Minute 12-18
Sled Push for Max Meters

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Gymnastics (6pm only)

Warm Up:
10m inchworm + pike pushup
5 beat swings + 5 knees to chest+ 5 kick outs
5x HS pike to hollow with feet on wall
20 alt bottom position pistols

Skill: Press Handstand 

Drill 1: Complex: Hollow plank blocking with press to plates 3x5

Drill 2: HS Control: Medball roll up to 1 leg balance 3x6

Drill 3: L-sit to wall tuck with parallettes

Drill 4: Wall facing press HS reversal with plate 3x5 with 3-5 count

Drill 5: Negative press pops (skill timing and muscle memory connection) 3x5

*Review Pull Over

WOD
6 Rounds For Time
3 burpee pull-overs
6 HSPU plate complexes (45/25#)
9 Front Squats (135/95#)

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Thursday May 25, 2017

CROSSFIT
WARM UP:
10 calorie row (regular technique)
10 calorie row (sprint technique)
20 push-up position hand claps with a partner
10m crab walk
10m duck walk

8 Minute AMRAP (done at 70% effort)
7 Push ups
14 Sit ups
21 KB swings

WOD:
Complete 1 round every 4 minutes for 20 minutes (5 rounds)
20/15 Calorie row
10 Hang power cleans (165/110) 
12 Box jump overs (24/20)


Jacked & Tan (Optional)
A)
Back Squats
10@60%
10@65%
10@70%
Superset each set with 5 box jumps (30/24)

B)
3x10 Hamstring Curls on the rings

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FITNESS

WARMUP:
8 rounds of tabata
side rotational ball slams
alternate left and right every other round

-then-
20 pike shoulder taps
20 sec standing calf raise
20 pogo hops
20 banded good mornings

Quality:
200m double arm farner carry  
100m double arm overhead carry

WOD

AMRAP 14
50 double unders
40 russian kb swings (53/35)
30 wall balls (20/14
20 deadlifts (95/65)
10 wall walks

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Friday May 26, 2017

CROSSFIT
WARMUP OUTSIDE:
20m high knees
20m butt kicks
20m alternating straight leg swings
20m karioka each way
20m high skips
WARMUP INSIDE:
10m deep lunge w/ elbow to instep
then-
acceleration wall drill

FOR QUALITY:
3 rounds:
10 Single arm KB thrusters (5 ea. side) 
10 Single arm deadlift (5 ea. side) 
10 sec supinated girp hang
16 Single arm walking lunges w/ DBs
10 Perfect push ups w/ one second pause at the top of each rep


WOD:
8 Rounds for time: (4 rounds each)
Teams of 2: 2 total miles
400m run
one partner rest as one works, run fast!
Β 

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FITNESS

WARMUP:
10m high knees
10m butt kicks
10m alternating straight leg swings
10m karioka each way
10m elbow to instep with rotation
10 groiners
1 minute squat hold

WOD
Alternate run and row with a partner
400m run each
300m run each
200m run each
50 empty bar thrusters (split as needed)
50 ring rows (split as needed)
50 burpees
200m row each
300m row each
400m row each

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Saturday May 27, 2017

WARMUP:
20/15 Calorie Bike
20 Groiners
20 Crossover Toe Touches
10 Bottom Half Burpees
10 Tuck Jumps

EMOM 10
Odd- 10 Suitcase Deadlift each side (70/53)
Even- 30 sec Max Russian KB Swings (70/53)

WOD (Similar to Event 6 from regionals)
For Time:
30/25 Calorie Bike
20 Burpee Box Overs (30/24) [allowed to use your hands on the box]
10 Power Cleans (185/125)


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Sunday May 28, 2017

WARMUP:
400m jog
All of the following with shoes off:
30 sec squat hold
20-30 sec standing calf raise
2x
10m tip toe walk
10m heel walk
10m walking on outside of your feet
30 sec hold in butt to heel position


30 minutes for Quality
400m Row/Bike (low intensity)
20 second supinated hang
10 inchworms to hollow body
10 light kb high pull each side
10 light kb strict press each side
10 lateral box step ups each leg
25 double unders
60 second plank