Complete the following:
200 M Run
10 Jumping Squats
10 Pushups
200 M Run
10 Box Stepups
10 Scorpions
Complete AMRAP 15: (5 Rounds)
1 – 8/6 Calorie Ski
2 – 12 DB Bench Press
3 – 16 OH DB Walking Lunges (8 each leg)
1:00 Ski
1:00 Bike
then…
2-3 sets:
20 Kettlebell Overhead Walking Lunge (10 each leg)
15 Banded Good Mornings
10 Muscle Snatch
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6.5/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 7/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 9/10 RPE
1 Hang Snatch @ 9.5/10 RPE
Complete For Time:
75 Double Unders
15 Handstand Push Ups
75 Double Unders
15 Handstand Push Ups
75 Double Unders
Rx+:
Complete For Time:
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
3:00 Cardio (your choice)
EMOM perform 5 air squats
-then-
2-3 Sets:
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
“Murph Prep Monday”
Complete AMRAP 20:
200 Meter Run
20 Air Squats
10 Pullups
*Every 2:00, including 0:00 complete 10 Pushups
Rx+: #20/#14 Vest
https://www.youtube.com/watch?v=wce-elEhBHw
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
You will do 5 sets of 4-4-4-4-4 reps of Tempo DB Z Press (20 total reps) and as many reps as possible in 30 seconds of Barbell Push Press
Comment your max rep scores in the DB Z Press Load score
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
2 Sets:
1:00 Row
5 Inchworm
5 V Push Ups
5 strict pull ups
10 empty bar power snatches
-Then-
Build to Power Snatch weight.
With a partner, complete the following:
AMRAP 12:
24/18 Calorie Run
12 Power Snatches (115/80)
6 Rope Climbs
-Rest 4:00-
AMRAPS 12:
24 AbMat/GHD Situps
12 Handstand Pushups
6 Clusters (135/95)
Rx+:
Snatch (155/105)
Legless
GHD
SHSPU
Clusters (185/125)
3-4 Rounds
10 Inverted Skull Crusher
10 Standing Barbell Curl
10 Med Ball GHD Sit Ups
40 Flutter Kicks (each side)
40 yd KB Front Racked Left/Overhead Carry Right (moderate weight)
40 yd KB Front Racked Right/Overhead Carry Left (moderate weight)
-Rest 1-2 min b/t round-
2:00 Cardio (Your Choice)
then…
2-3 sets:
7 Barbell Back Rack Box Step Ups (each side)
7 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up)
7 Tempo Dumbbell Upright Rows (each side) 5 seconds down, 1 second hold at the top)
then…
3x High Hang Clean + 3x Hang Clean + 3x Clean
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
1 Clean Pull + 1 Clean + Jerk @ 80-85% (OR 8-8.5/10 RPE)
1 Clean Pull + 1 Clean + Jerk @ 85-90% (OR 8.5-9/10 RPE)
1 Clean Pull + 1 Clean + Jerk @ 90% (OR 9/10 RPE)
*Base percentages off of your CLEAN & JERK MAX
*If the percentages feel heavier than the associated RPE, then go off of RPE.
*If the percentages feel the same or easier than RPE, then go off of the percentages
Perform as a complex, but does not need to be touch and go.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 65-70% (OR 6.5-7/10 RPE) 1RM clean
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 70-75% (OR 7-7.5/10 RPE) 1RM clean
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean
*Rest as needed in between sets
With a partner, complete for time:
400 Double Unders (split as desired)
200 Wall Balls (20/14) (split as desired)
*One person working at a time
2 Sets:
1:00 Cardio (easy/moderate) (your choice)
20 plate hops
10 goblet squats + 5 jumping air squats
10 KB Swings
With a Partner, Complete AMRAP 12:
30 Calorie Row
20 DB Thrusters
10 Synchro Single Arm Devil Press
2 Sets:
10/8 Calore Bike
5 Strict Pullups
10 Power Cleans
15 Banded Good Mornings
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Complete 3 Sets for Max Calories:
AMRAP 2 Minutes:
3 Power Cleans (185/125)
7 Chest-to-Bar
Max Calorie Assault Bike
-Rest 4 Minutes between sets-
Rx+:
Complete 3 Sets for Max Calories:
AMRAP 2 Minutes:
3 Power Cleans (225/155)
10 Bar Muscle Ups
Max Calorie Assault Bike
-Rest 4 Minutes between sets-
STIMULUS and GOALS
How to Pace: SPRINT! There is a big amount of rest built in so you can start and stay fast!
WORKOUT STRATEGY & FLOW:
Power Cleans: These can be quick singles or touch’n go. Hold a good position for each, especially with your flat and braced back.
C2B/BMU: Unbroken is great, but quick sets and rest works too! Keep these smooth and utilize that kip!
Assault Bike: Hammer down here! Don’t slow and hold 85-90%+ pace!
5 Bench Press @ 7.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
5 Bench Press @ 8/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 8.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 9/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 10/10 RPE
AMAP in :30 of Push Ups
2 Rounds:
10/8 Calore Ski
10 Good Mornings
10 Ring Rows
5 Bench Press @ 7.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
5 Bench Press @ 8/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 8.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 9/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 10/10 RPE
AMAP in :30 of Push Ups
3 Sets:
AMRAP 2 Minutes:
6 Power Cleans
6 Pullups
Max Box Jumps in Remaining Time
-Rest 2 Minutes between sets-
4x :30/:30 SkiErg
then…
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3 Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
3 Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
3 Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
**This is snatch technique/skill work. Not meant to be heavy.
Complete 2 Sets for Times:
(1 set every 8 minutes)
20 Box Jumps (30″/24″)
40 Toes to Bar
Complete 2 Sets for Times:
(1 set every 8 minutes)
25 Box Jumps (30″/24″)
50 Toes to Bar
2:00 Bike
then…
2 Sets:
5 Inchworms
10 Kang Squats
10 Ring Rows
then…
1-2 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
“Murph Prep” Monday:
7 Min AMRAP
200M Run
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200M Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200M Run
25 Air Squats
Rx+: #20/14 Vest
These are Tempo Front Squats:
Tempo is: 5211
*5 seconds down
*2 second pause in bottom
*Fast Up
*1 xecond pause at top
crossfitnorthcloud.com