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BeachFit Week of WODs 5.20.19

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Monday 5.20.19

“Double Stack”

AMRAP 10

Run 200 meters 

8 D Ball Reverse Lunge (Alt. each round)

12 Butterfly Sit ups 

-Rest 1:30-

AMRAP 10 

4 Ring Rows (20X1; Adv: Strict Pull ups)

8 Push ups 

12 Air Squats 

 

Coaches Notes:

We made it! It’s Murph week, and today is our last day to fine tune some of those body weight movements with volume will being lower to prevent fatigue later in the week. Your score today is rounds + reps for part A and part B. 

 

 

Tuesday 5.21.19

“Gizzard” (Compare: 11.22.18,2.1.19)

For Time

2 Rounds 

500/400 meter Ski Erg (Adv: 750/650m)

1000/900 meter Row (Adv: 1500/1300m)

2000/1800 meter Bike Erg (Adv: 3000/2700m)

Time cap: 35 min

 

Coaches Notes:

Today is a tough aerobic tester we have done a few times. If you have done this before check your time and go for the PR! You are ready! Try to hold a sustainable pace and you should be able to finish under the cap. You can push the pace on this one if you choose but be ready to get uncomfortable! Score is total time.

 

Wednesday 5.22.19

“Spider-Man”

AMRAP 23

5 Side Plank Leg Lifts / Side (3 sec. hold)

20 sec. of Active Hang Knee Tuck (Adv: L Hold)

30 sec. of DB Front Rack Weighted Wall Sit 

60’ Bearcrawl 

100 meter SA Farmer’s Carry (50m/arm)

 

Coaches Notes:

Today is a day to just have fun, sweat, and work on some fundamentals and performance care. Don’t pay attention to your rounds, just move with purpose and perfection! 

 

 

 

Thursday 5.23.19

“A WOD to Remember” (Compare: 8.22.18,2.11.19)

For time 

5 rounds 

150 Jump rope singles (75 DU)

15 Box jump / Step up

12 KB Deadlift 

9 DB Push press 

Time cap: 18 min 

+

Core DOWN

 

Coaches Notes:

This is the oldest and most frequently tested BF “benchmark” workout. If you have been coming to class consistently and working hard, you will finish this workout within the time cap. The reps for the push press are low so try to pick a weight that challenges you. Your score today is total time.

 

 

Friday 5.24.19

“Appetizer”

EMOM 16

Min 1: 40 sec. of  Alt. Step ups 

Min 2: 40 sec. of Plate Ground to OH

Min 3: 40 sec. of Tuck Hold (Adv: Hollow)

Min 4: 40 sec. of Ski Erg 

+

Mob Wod 

AMRAP 7

4 Eccentric Calf Raises (4 sec. lowering)

40 sec. of Band Wrist Extension / arm

60 sec. of Child’s Pose on Boxes 

 

Coaches Notes:

Today is meant to be an easier day because of Murph tomorrow. Take a moderate intensity mindset into all stations today. 

 

 

Saturday 5.25.19

“MURPH”

For Time

1 Mile Run 

100 Pull ups/Jumping Pull ups 

200 Push ups/Box Push ups 

300 Air Squats 

1 Mile Run 

Coaches Notes:

-Today we will be hosting the “Murph” workout to honor Michael Murphy.  Michael Murphy (May 7, 1976 – June 28, 2005) was a US Navy Seal Lieutenant who was awarded the military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.  Michael Murphy was also one of the members of Operation Red Wings, which was portrayed in the 2013 movie, The Lone Survivor.  We honor Michael by performing the CrossFit workout named for him, Murph, every Memorial Day weekend. To learn more about the event and how to scale it, go here.    https://crossfitpalmbeach.com/murph-all-you-need-to-know/

-Pace the 1st mile more than you think. You can’t win Murph on the 1st mile, but you can definitely exhaust yourself and make the rest of the workout feel a lot harder.

-The most common way to break up the pull ups, push ups, and squats is to do 20 rounds of 5/10/15 or even 25 rounds of 4/8/12.  This will allow you to keep moving through small sets as the fatigue from pull ups and push ups set in.

-This is a workout where we typically see people short their reps and range of motion as they get tired. Hold yourself to the highest standard in this workout and do all reps fully and correctly.

-Expect this workout to take 45-60 minutes for most. If you think you will be way over an hour, you should likely scale this workout in some way. If you haven’t been doing a high volume of push ups and pull ups lately, then you should scale the workout in some way.  We would suggest doing it with a partner or just doing a ½ version.

 

 

Sunday 5.26.19

“The Mountain”

AMRAP 25

100 meter Dball Carry (50m/Shoulder)

10 MB Rotational Throws / side 

30’ Sled Push 

30’ Sled Drag

30 sec. of Flutter Kicks 

10/7 cal Assault Bike 

 

Coaches Notes:

Today is meant for recovery! We want to move in many different ways to allow the whole body to flush itself of yesterday’s workout. Try to enjoy it and keep things cool!