Friday, May 23
“You would be amazed what the ordinary guy knows.”
—Matt Drudge
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 glute bridges
8 box step-ups and step-downs (you choose the height of the box)
5 deadlifts (empty barbell)
5 muscle cleans, starting from mid-shin (empty barbell)
5 power cleans, starting from mid-shin (empty barbell)
Strength/Skill
For quality:
15 High Box Jumps, pick height
Athlete Instructions
Athlete Instructions
10-15 reps.
Movement Demos
WOD
2 Power Cleans, pick load
Every 2 mins for 20 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
Cool Down
Banded Shoulder Work
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.