Hey Fitness Family,
In the month of May we are starting a new strength cycle. For May, we have dropped the strict press, deadlifts and added clean & jerks and carries. We kept the squats, bench and snatches. We have changed the squats to box squats on Mondays. The reason for that is that most CrossFitters are usually more quad dominant and the box squat is a great way to train our athletes to engage their posterior chain (glutes, hamstrings). This will be a great way to work on perfect form and technique that will help keep your low back, hips, and knees heathy. On Tuesdays we will be working on different variations of the cleans and presses.These will be done EMOM style. This will help you be more comfortable working on heavy lifts while under fatigue. Coach Johnny had the great idea of working on carrying and walking with odd objects, farmer, D-balls, and more fun things. This is a day that is a must if you are a spartan racer or obstacle course racer. We will be working on moving odd-objects, hanging and grip strength. Thursday is going to be a snatch complex day. Which includes Snatches, OHS and Pulls. This is going to be a day to really dive deep and work on the snatch technique, positioning and your MOBILITY. Even if you are not a fan of snatches or have a shoulder injury, this will be a perfect day to spend extra time on mobility and still get a good WOD in after the snatches. Do not Cherry pick Thursday’s!!! You don’t like snatches, that’s ok we will spend that time working on shoulder stability and mobility!. Friday we are keeping the swole sesh going!!! Bench press is a great way to improve your upper body strength and we will keep our pull-ups going on those days too, so if your goal is to improve relative strength, don’t miss Fridays. This month is going to be a great month to help you get strong and ready for the spring and summer seasons!!
-Coach Zack
“MURPH” MONDAY MAY 27TH, 2019 9AM JOIN US FOR THE
“MURPH” HERO WORKOUT.
SCALING, PARTITIONING, WILL BE ENCOURAGED. 1 MILE RUN
100 PULL-UPS
200 PUSH-UPS
300 AIR SQUATS
1 MILE RUN
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