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Memorial Day Murph

Capstone CrossFit – CrossFit

IMPORTANT: Only one class today! 9am!

For Time of…

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Scaled:

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

Notes: The runs must be in sequential order; however, partition the pull-ups, push-ups, & air squats anyway you want i.e. 20 rounds of 5 pull-ups, 10 push-ups, & 15 air squats etc.

Benchmark SWOD + WOD

Capstone CrossFit – CrossFit

SWOD

5 – 5 – 5 – 5 – 5
*increase in weight after each set*

WOD

AMRAP in 12 minutes of…
250m Row
15 Back Squats (95/75 lbs)
9 Dips

WOD

Capstone CrossFit – CrossFit

For Time…

30 Alternating V-Ups
30 Burpees
30 Jumping Lunges

3 Rounds:
10 Alternating V-Ups
10 Burpees
10 Jumping Lunges

6 Rounds:
5 Alternating V-Ups
5 Burpees
5 Jumping Lunges

Warm-up

2-3 Rounds

10 Leg Swings

10 Leg Swings Across

2-3 Rounds

10 Air Squats

10 Sit-Ups

10x 50ft Shuttle Runs (Turn & Pivot)

— Rest 1 Min —

10x 50ft Shuttle (Forward Sprint & Back Peddle)

— Rest 1 Min —

10x 50ft Shuttle Runs (Side Shuffle)

— Hydrate & Start WOD —

WOD + Cool Down

Capstone CrossFit – CrossFit

Every Minute on the Minute for 21 minutes perform…

1st Minute: 15 Kettlebell Swings
2nd Minute: 10 Candlesticks

Cool Down: 30 minute walk

Warm-up

400m Jog/Run

50ft Ju Jitsu Warm-Up

50ft Bear Crawl

50ft Ju Jitsu Warm-Up

50ft Reverse Bear Crawl

50ft Ju Jitsu Warm-Up

50ft Crab Walk

then,…

20 No Arms Burpees

WOD Prep:

1-2 Rounds

10 Russian Swings

10 Abmat Sit-Ups

10 Full Swings with 1-2s pause at the top of swing

10 Pistols

WOD

Capstone CrossFit – CrossFit

For Time of…

9 DB Snatches
800m Run
15 DB Snatches
400m Run
21 DB Snatches
200m Run
21 DB Snatches
400m Run
15 DB Snatches
800m Run
9 DB Snatches

Notes: Alternate arms as needed

Warm-up

400m Run/Jog

PVC Warm-Up:

1-2 Rounds

10 Up & Overs

10 Around the Worlds

10 Cuban Presses

3 Rounds with 2.5lbs plate:

10 Shoulder Raises

10 Diagonal

10 Frontal

WOD Prep:

with a lighter DB than the one you would use during the WOD perform:

2-3 Rounds of…

100m Run

10 DB High Hang Pulls (each arm)

100m Run

10 DB Hang Snatches

WOD + Cool Down

Capstone CrossFit – CrossFit

For Time of…

100 Air Squats
80 Stationary Lunges
60 Abmat Sit-Ups
40 KB Sumo Deadlift High Pulls
20 Burpees
40 KB Sumo Deadlift High Pulls
60 Abmat Sit-Ups
80 Stationary Lunges
100 Air Squats

Cool Down:

3 Rounds
30s Laying Knee to Chest (R)
30s Laying Quad Stretch (R)
30s Laying Knee to Chest (L)
30s Laying Quad Stretch (L)

Warm-up

400m Run/Jog

Consistently move through 10 reps of Pigeon to Downward Dog

then,…

2-3 Rounds of…

10 Air Squats

10 Wide Squats

10 Narrow Squats

WOD Prep:

2-3 Rounds

7 Push-Ups

9 KB Deadlifts

12 KB Sumo Deadlifts

“Return of the Gym” WOD

Capstone CrossFit – CrossFit

For Time…

100 Box Jumps (24/20″)
90 Abmat Sit-Ups
80 Wall Balls (20/14 lbs)
70 Power Cleans (75/55 lbs)
60 Toes to Bars
50 Burpees
40 Push Presses (95/75 lbs)
30 Front Squats (135/95 lbs)
20 Deadlifts (225/135 lbs)
10 Bar Muscle-Ups

Scaled:

2 Rounds:
50 Step-Ups
45 Sit-ups
40 Wall Balls (14/8 lbs)
35 Power Snatches
30 Knee Raises
25 Burpees
20 Push Presses (pick weight)
15 Front Squats (pick weight)
10 Deadlifts (pick weight)
5 Pull-Ups

WOD

Capstone CrossFit – CrossFit

For Time

21 Snatches (95/ 75lbs)
3 Rope Climbs
— Rest 1 minute —
15 Snatches (135/95 lbs)
3 Rope Climbs
— Rest 1 minute —
9 Snatches (185/135 lbs)
3 Rope Climbs

WOD

Capstone CrossFit – CrossFit

AMRAP in 20 minutes of…

5 Handstand Push-Ups
10 Pistols
15 Ring Dips

WOD

Capstone CrossFit – CrossFit

EMOM in 20 mins of…

1 minute: 15/12 Calorie Row
1 minute: Rest
1 minute: 1 Round
1 minute: Rest

1 Round:
10 Overhead Squats (95/75 lbs)
8 Knees-to-Elbows