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Lift: Bench Press or Shoulder Press 5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60% --- WOD: 3 Rounds for time Assault Bike - 30 Calories L1, 40 Cal L2, 50 Cal L3 21 Push Press - 95/65 L1, 135/95 L2, 155/105 L3
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Every 7-8 Mins - run this circuit for time 4 Rounds - Faster you get through the more rest you get --- WOD: For time 10 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 10 Pull Ups L1, 1 Rope Climb L2, 2 Rope Climbs L3 10 Burpees 10 Kettlebell Swings - 35/26 L1, 53/35 L2, 70/53 L3 50 Single Unders L1, 50 DU's L2, 100 DU's L3 Lift: Front Squat or Back Squat 5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60% --- WOD: For time --- 21-15-9 Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3 Box Jumps - 20 / 14 L1, 24/20 L2 & L3 --- Extra Credit: Row 1000 Meters for time Class time at 9 AM Monday. Food prep and grilling/eating and then the consumption of homemade vanilla ice cream will commence after. --- With the way we've been currently breaking down workouts, I thought I'd go ahead and break Murph down for Monday as well. I'll be doing L2. I'm not a big fan of using a weight vest on a workout like this unless there's a whole lot of money on the line. If it's that easy for you that you need a vest, go faster instead. If you just have to wear a vest though, I have them. --- For those of you unfamiliar, the runs have to be done 1st and last. The exercises though, can be broken up in any way you wish or of course can be done straight through as written. Murph L1 -- 1/2 Murph Run 1/2 Mile 50 Pull Ups 100 Push Ups 150 Air Squats Run 1/2 Mile ---- Murph L2 (Standard/benchmark) 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run --- Weighted Murph L3 -- with 20 lb Weighted Vest or Body Armor 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run  Saturday Class time at 8 AM
--- 2 Person Partner Workout 10 Sets of... On a 2 Min Clock 3 Hang Snatch - 95/65 (L1), 135/95 (L2), 155/105 (L3) 3 Pull Ups (L1) , 3 C2B Pull Ups (L2), 3 Bar Muscle Ups (L3) Max Row for Meters 2 min Rest *1 partner goes at a time, rotate on same station Lift: Deadlift - 5 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%* --- 5 Reps @ 75%, 3 Reps @ 85%, 1+ Reps @ 95% *On the warmup lifts, you may go a little higher on these **As always, these percentages are from a 1 Rep Working Max (90% of 1 Rep Max) --- WOD: 10 Rounds On a 1 Min Clock 5 Deadlifts + Max Burpees Rest :30 seconds between efforts Deadlift - 135/95 L1, 225/155 L2, 315/225 *Score = Total burpees --- Please watch/listen to this at some point before Monday when you have a few minutes. Lift: Bench Press or Shoulder Press - 5 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%* --- 5 Reps @ 75%, 3 Reps @ 85%, 1+ Reps @ 95% *On the warmup lifts, you may go a little higher on these **As always, these percentages are from a 1 Rep Working Max (90% of 1 Rep Max) --- WOD: On a 3 Min Clock go 100% Effort AFAP (As Fast As Possible) 3 TNG Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3, 225/155 L4 100 Meter Sprint Repeat 6 Cycles *Score = Accumulated Time of all 6 Rounds For time: Air Assault - 300 Calories Row - 3K Run - 3K (1.86 miles) *Break up as you wish *Compare to 12-14-16 --- Some easy drills to practice in this video to help increase your power and efficiency. Please watch when you can. GRIDWOD - 2 or 3 Attempts on Test #1 and Test #2 Grid Tester #1 Start Run 20 Feet 15 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3 Run 10 Feet 10 Pull Ups L1, 10 C2B's, 10 L2, 10 Bar Mu's L3 Run 20 Feet 10 Clean and Jerks - 95/65 L1, 135/95 L2, 155/105 L3 Run 20 Feet 10 Overhead Squats - 65/45 L1, 95/65 L2, 135/95 L3 Run 10 Feet Finish --- Grid Tester #2 Snatch Ladder - Run thru as fast as possible. If you miss then you have to move to next Bar (1 Attempt) 55/35, 65/45, 80/55, 95/65, 110/75, 125/95 L1 75/55, 90/65, 105,75, 120,85, 135/95, 150/105 L2 165/105, 180/115, 195/125, 210/135, 225/145, 240/155 L3 Lift: Front Squat or Back Squat - 5 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%* ---- 5 Reps @ 75%, 3 Reps @ 85%, 1+ Reps @ 95% *On the warmup lifts, you may go a little higher on these --- WOD: L1 21-15-9 Box Step Overs - 20/14 75-50-25 - Single Unders L2, L3 21-15-9 Box Jump Overs - 20/14 L2, 24/20 L3 42-30-18 Double Unders or Penguins L2, 63 - 45 - 27 L3 --- Recovery: 1000 Meter Row @ Moderate Pace This should be fast and close to unbroken. |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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