08May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
150 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
20 Hammer curls
200M Farmers carry (front rack)
20 Zottman curls
200M Farmers carry (suitcase)
20 shoulder to overhead
***
150 seated knee raises
08May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec
8 x 8 at 65-70%
B/T sets, 8 weighted BB bicep curls)
B: Yates rows (Every :90sec
5 x 8 at 65-70%
B/T sets, Banded tall kneeling lat pulls)
C: Metcon (No Measure)
5 sets
8/8 DBs Gorilla rows 50/35+
8 DBs Seated bicep curls
8/8 DBs Renegade rows
8 DBs Seated hammer curls
07May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Functional Fitness
General Prep (~8 minutes)
2 Sets
1:00 Run or Bike
:15 Active Hang + :15 Passive Hang
6/6 Single Arm Ring Rows
10 Kettlebell Deadlifts
:30 Jump Rope Practice
–
8 Russian Kettlebell Swings + 6 American Kettlebell Swings
30 Double Unders or 50 Single Unders
Specific Prep (5-7 minutes)
Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.
Paradise City (Time)
5 Rounds for Time
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
40/30 cal Row or Ski or 28/21 Cal bike
50 Double Unders (A:100 singles)
Kettlebell: (Rx53/35, S 44/26)
Coaching Notes, Strategy, and Goals
Goal Time Domain: 30-40 min
Time Cap: 45 minutes
There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.
Primary Objective: Complete the workout in under 40 minutes
Secondary Objective: Keep the runs and cals as close to 2 minutes as possible
Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
We are looking for a steady, but challenging pace today. However, even splits are the primary focus.
Mobility
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
07May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
400M DBs Farmers carry (high/low)
20 Box step ups or high knee (marching) against the wall
30 Air squats
400M Farmers carry (front rack)
25 Box step ups or high knee (marching)
35 Air squats
400M Farmers carry (suitcase)
30 Box step ups or high knee (marching)
40 Air squats
06May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
Take 12min to build to a heavy 2rep
****
Immediately after
Every :90sec for 5 sets
8 reps at 65-70%
B: Metcon (No Measure)
3 sets
8 DBs Floor press (build to a heavy load)
8 DB Pullovers
10 DB Bench flys
***
3 sets
10 Plate tricep ext
10 DBs Hammer curls
10 Diamond push-ups
10 BB Weighted reverse curls
10 DBs Kickbacks
10 BB Weighted drag curls
06May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
May 17th All regular classes canceled. Register for STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE |
StrongFirst OPEN DAY Workshop | San Carlos, CA, USA
HomeGrown AthletX - Functional Fitness
Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:20/:20 PVC Pipe Front Rack Mobility Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
Specific Prep (6-8 min)
2 Sets
8 Romanian Deadlifts
6 Tall Muscle Clean
4 Strict Press
:20 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps
6 Bar Kip Swings
4 Strict Knee Raises
Barbell Primer
3 Position Muscle Clean + 1 Jerk
3 Position Power Clean + 1 Jerk
– Add Loads -
Then Build into full Power Clean + Push Jerk or Split Jerk
*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions
Power Clean + Jerk (Weight)
Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day
We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Barbell: (Rx135/95, S 115/75)
Coaching Notes, Strategy, and Goals
Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)
Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective : Maintain sets of 3+ on Toe to Bar
Stimulus: Barbell / Midline Conditioning
RPE : 9/10
Optional Accessories
4 Sets: For Quality
15 Weighted GHD Hip Extensions
3-5 Dragon Flags
:30/:30 Side Plank