CrossFit – Mon, Apr 24
Warm-up
Metcon
Murph Prep
Luce (Time)
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
https://www.crossfit.com/workout/2010/07/05#/comments
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
https://www.crossfit.com/workout/2010/07/05#/comments
*Ring Muscle Ups
**Weighted Vest
Post Workout Mobility
1 minute Quad Smash (each side)
1 minute Lacrosse Ball Glute Smash (each side)
1 minute Elbow to Floor Stretch (each side)
1 minute Frog Stretch
1 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
Gymnastics
Weighted Def Pushups (Time)
Unbroken Sets of Weighted DEFICIT Push Ups on a Running Clock
10-9-8-7-6-5-4-3-2-1
Wear your weighted vest that you’d wear for MURPH
**MUST USE 2inch Rises [plates] for HANDS & CHEST TOUCHES GROUND EACH REP
Score is total time [including rest]
Optional Finisher
Deadlift (8-8-6-6-6*)
8 Deadlifts @ 7/10 RPE
8 Deadlifts @ 7/10 RPE
6 Deadlifts @ 7.5/10 RPE
6 Deadlifts @ 7.5/10 RPE
6 Deadlifts @ 8/10 RPE
*5 Sit to Jump Tall Box Jumps (sit in a chair and then explode up onto box) after each set.
2 Sets
1:00 Run (increase pace each set to up to 3 set of 75-80% goal pace)
10 Ring Hanging Scap Retractions, 6 Ring Kip to Swings, 2 Ring Dips
15 Banded Air Squat
1 set (at workout pace):
100m run
2 muscle-ups
10 squats