A. 14:00 EMOM
Min 1 – 1 Front Box Squat @ 50-60%
Min 2 – 3 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises
B. 4 rounds
6 Overhead Squats @ 115 / 65 / 55 (scale to front squats if mobility is the issue)
8 Toes-to-Bar
12 Wall Balls @ 20lbs/10ft, 14lbs/9ft, 10lbs/8ft:
100m Sprint
*Time recorded
Scaling Guide:
– 5 – 10 Minutes.
– Scale Up: 135/85 and 30/20 Wall Ball
A. Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.
B. 12:00 EMOM
Min 1 – 3 Jerk @ 80-90%
Min 2 – 5/leg DB Split Squats
*Sets across for both exercises
C. “Wolfbane“
For time.
15-12-9-6-3
Power Clean @ 135 / 95 / 55
Bar-facing burpee
*Time recorded
Scaling Guide:
– 5-12 minutes, about 3-6 minutes to finish the 12s.
– Scale Up: 105/155lb bar.
Optional ‘Cash Out’:
3 Rounds
60s plank
30 cal row
A. Two Person Teams
9:00 AMRAP
18 burpees
12 clusters (aka squat clean thrusters) @ 95 / 65 / 45
*reps anyway you see fit
*rounds + reps recorded
Rest 11:00
then…
6 Rounds
Strict pull ups @ 6 / 4 / 6 Ring Rows
or 3 bar muscle ups
12 Russian KBS @ 32K / 24K / 16K
200 M Run
*Alternate each full round, each teammate will complete 3 full rounds
*Time recorded
ONE WEEK FROM TODAY! MURPH DAY 2017
There is still time to REGISTER
A. 14:00 EMOM
Min 1 – 2 Jerk @ 80-90%
Min 2 – 4/leg DB Split Squats
*Sets across for both exercises
B. “Baseline”
500m row
40 air squats
30 abmat sit-ups
20 push-ups
10 kipping pull-ups
Scaling Guide:
– 4 – 8 minutes.
– Scale Up: 2 rounds (record only the first round)
Optional ‘Cash Out’:
3 Rounds
15 Russian KBS
200m run
7:00 PM tonight! Ladies, join Coach Gen at CrossFit Austin for Women’s WOD + WINE! Dudes, head to Mary Moore with Coach Tim for some strong man action and then over to Moontower for a beer!
Details: Women || Men
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About Taylor: Fitness and athletic performance have always been a big part of Taylor’s life. She has been everything from a highly competitive track athlete, a national and international competitive cheerleader, competitive dancer, and gymnast. She has a Bachelor’s Degree in Exercise Science from Texas State University and an AFFA group exercise certification for yoga, Pilates, cycling, as well as circuit training. Taylor has taught at Texas State University and at Pure Austin Fitness. Her favorite styles of yoga to teach are Vinyasa flow and Power Yoga.
A message from Taylor: Throughout my diverse background in athletics, one thing that was very essential to each sport was practice. You had to practice to get better, faster, stronger or to learn a new skill. My current practice is yoga. What’s beautiful about the practice of yoga is that you constantly evolve, with each pose leading to the next. You get to work on yourself from the inside-out! While being able to do handstands, head stands and funky balances is cool, yoga is about much more than what you can do on the mat. By practicing yoga you are finding inner peace and acceptance for the wonderful person you are by clearing any judgment or imperfections you hold on to. Nothing brings me greater joy than seeing those that I teach, find that inner peace through their practice.
A. Skill Practice Warm Up: Spend 10-15 minutes on kipping drills focused on kipping pull ups and/or bar muscle ups.
B.5 rounds for time (Scale: 4 rounds)
Muscle-ups @ 4 / 2/ 8 jumping chest to bar pull ups + 8 ring push ups
12 thrusters @ 115 / 75 / 20 lb DBs
12 Left /12 Right single arm KBS @ 24K / 16K / 12K
12 BB clean & jerk (same)
1:00 rest
*time recorded
*30 minute time cap
Scaling Guide:
– 20 – 30 min, about 5 min per round including rest.
– Scale Up:
8/4 muscle ups and 135/85lb barbell
Optional ‘Cash Out’:
4 Rounds
8 toes to bar
30 double unders
A. In 20:00 find a 1 RM Front Squat
*Strength cycle pretest
*Heaviest weight recorded
B. For time.
15 back squats @ 155 / 105 / 65
20 bumper plate burpees @ 45 / 25 / 15
800m run or 1.5 mile Assault Bike
*time recorded
Scaling Guide:
– 6 – 10 minutes.
– Scale Up:
185/125lb barbell
burpee pull overs instead of bumper plate burpees to 8’/7′ bar.
Optional ‘Cash Out’:
Murph Training:
2 Round
400m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00
Then
2 Round
800m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00
A. 16:00 EMOM
Min 1 – 1 Jerk @ 80-90%
Min 2 – 4/leg DB Split Squats
*Sets across for both exercises
B. For time. Health: 6 rounds, Athletic: 8 rounds, Performance*:
10 rounds (Scale; 6 – 8 rounds)
7 Burpees
7 Knees To Elbows
*15:00 Cap
*Time recorded
Scaling Guide:
– 7-11 minutes,
– about 50s per round.
Optional ‘Cash Out’:
3 Rounds
100m farmer carry,
10 Push-ups
15 wall ball
Murph Day is coming up! Get all the details HERE
A. Skill Practice Warm Up:
5:00 EMOM
3/ Leg BB SLDL
*increase weight each minute
B. 10:00 EMOM
Min 1 – 3 DL
Min 2 – 3 Strict Pull-ups (add weight as needed)
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max
*DL weight recorded
C. 4 Rounds
400 M Run
2:00 Rest
*all times recorded, goal is consistency
*Scale: 3 rounds or 200 M runs
Scaling Guide:
– 1:15-2:00 per round, not including the rest.
Optional ‘Cash Out’:
3 Rounds
12 suitcase lunge steps
12 single arm db/kb presses
20 cal row
Half Murph
800 M Run
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
800 M Run
or
800 M Run
25 Rounds
2 Pull-ups
4 Push-ups
6 Squats
800 M Run
*If you plan on doing Murph as a team you split today’s work up with a teammate
Athlete Registration is still open! Murph Day is coming up quick!
