Programming Sneak Peek (05/06-05/11)

This week, we are entering the final week of our Overhead / Front Squat and Bench Press cycle which means we get to build to our max 3 rep lifts!  We'll test out a 3 rep Overhead/Front Squat on Tuesday and max 3 rep Bench Press on Friday.

You'll also see Murph extra credit work provided on Tuesday and Saturday.  I've included it below as well for your reference. This extra credit work can be done outside of class time, and can be done any day of the week that works for you.  If you haven't already, please be sure to sign up for Murph HERE, then reserve yourself into the 7:30am, 9:00am or 10:30am heat using the ZenPlanner or SugarWOD scheduler.  You can also sign up your mini-me for "Mini-Murph" at 10:00am!

As mentioned in last week's email, we're still focusing on longer GRIND workouts 2-3 times a week, to keep building our engines leading up to Murph at the end of this month.  This week, we celebrate all of our strong mommas out there with the GRIND workout "MUM-BELIEVABLE" on Saturday!

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Here's what's on tap for this week:

• MONDAY: (EFFORT) For Time Chipper of Jump Rope, Russian Swings, Sit-Ups

• TUESDAY: (SPRINT) Build to a 3-Rep Max Overhead Squat or Front Squat (RPE 10/10), 5 Rounds for Time Run & Overhead or Front Squats.

• WEDNESDAY: (HEAVY) Every 2:00 x 5 Sets 3 Deadlifts, 2 Hang Power Cleans.  AMRAP x 15 Minutes Bike, Deadlifts, Hang Power Cleans

• THURSDAY: (GRIND) 2 Rounds for Time Row, DB Farmer Alt. Lunges, Toes to Bar/Toes to Something

• FRIDAY: (EFFORT) Build to a 3-Rep Max Bench Press (RPE 10/10). On a 10:00 running clock, Max Box Jumps, Every 2:00 including 0:00 complete Burpees!

• SATURDAY:(GRIND) EMOM x 10 1 Hang Snatch + 1 Snatch, "MUM-BELIEVABLE" Wall Balls, Pull-Ups/Ring Rows, Snatch

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ANNOUNCEMENTS:

• Murph, Saturday, May 25th!!  Murph registration is LIVE!  Register to participate, then reserve your space in one of three heats, 7:30, 9:00 or 10:30am.  

• Mini Murph for kids will take place at 10:00am, register your child HERE!

• Bring a Friend WEEK!! Saturday, June 1 - Saturday, June 8th!! Friends Register HERE!! Enjoy a full week for FREE and you do not have to attend the same class as your friend.

• Troubleshooting Sessions with Coach Ethan!  Book your session HERE!

• Bell City CrossFit Legends Class! Every Tuesday/Thursday at 10am. Book a No Sweat Intro with Coach Melanie HERE to learn more!

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Murph Extra Credit: Week 2

WEEK 2/ DAY 1

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week's runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.  

(No Measure)

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today...first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.  

WEEK 2/ DAY 2

CONDITIONING + STRENGTH

800m Run

Into...

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into...

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle ""Half Murph."" This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.