Monday 6/1 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Ankle mobility

Wall Squats – vertical torso

Reverse Tabata squats

Metcon

Metcon (Weight)

Unbalanced Front Squats

5-5-5-5-5

Light weight, focusing on core stability

Metcon

Metcon (AMRAP – Rounds)

Death by Squat Clean Thrusters

Monday 6/1


CrossFit Simsbury – CrossFit

Weightlifting

Front Squat (Find 5RM)

Metcon

Hang Squat Clean + Box Jumps (5 Rounds for reps)

5 Rounds

3 minutes on / 1 minute off

1 – 2 – 3 – 4 …

Hang Squat Cleans

Box Jumps 30″

Weight increases each round.

Rd 1 – 135/95

Rd 2 – 165/115

Rd 3 – 185/135

Rd 4 – 205/145

Rd 5 – 225/155

*Ladder restarts at 1 each round

L2 – Starting weight 95/65; 24″ box

L1 – Starting weight 65/35; 20″ or step up

Saturday 5/30


CrossFit Simsbury – CrossFit

Yin Yoga and BBQ to follow Murph!

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx = Vest (20lb)

L2 = Full Murph no vest

L1 = Scaled Murph

Scaling options:

3/4 Murph

1/2 Murph

3/4 Murph with assisted exercises

1/2 Murph with assisted exercises

Or you can go totally custom and do maybe the full runs, but 3/4 of the stuff inside. Your call. Try to be working for 45min. No matter the scaling option, this workout should crush you, and you should crush it! Watch Lone Survivor tonight if you want some extra motivation. I know I will be.

Sat 5/30 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10m Strait Leg Kicks

10 Plank to DD

10m Lunge with a twist

10 Hip openers

Shin Splint Prevention with Lax/Golf ball

- Running – focus on loose ankles

Metcon

Metcon (Distance)

15min Tempo run with SPICY sprints

We will be running as one big group in line. Every X amount of time the person last in line with sprint for 10 seconds then jog in place and wait for the group to catch up. This is a variation of Indian sprints, if anyone has ever done those before.

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

Hill Sprints

Friday 5/29


CrossFit Simsbury – CrossFit

You can hit todays WOD hard if you are not doing Murph tomorrow, or do it at a lighter weight if you are doing Murph. Or you can hit it hard today and do Murph … just sayin’

Metcon

30 Bear Complex (Time)

Power Clean

Front Squat

Push Press

Back Squat

Push Press (behind)

Rx+ = > BW

Rx – BW

L2 – 75%

L1 – 50%

teens


CrossFit Simsbury – Teens

Split Jerk (3-3-3-3-3)

Metcon (Time)

Row 500 m

Then…

3 rounds

10 push jerk

10 kb swings

10 burpees

Then…

Row 500 m

kids


CrossFit Simsbury – Kids

Bench Press (5-5-5-5)

Metcon (Time)

4 Rounds

5 burpee plate jumps

10 m backwards bear crawl

10 step ups

10 m backwards bear crawl

Thursday 5/28


CrossFit Simsbury – CrossFit

Weightlifting

Metcon (Weight)

Deadlift

3-2-1-2-3

For max load

Cash Out

Coach will lead the class through how and why to use the Crossover Symmetry (shoulder health and strengthening tool we just got)

If you finish the DL early while others are still working, practice skills / goats.

teens


CrossFit Simsbury – Teens

Handstand Push-ups

Skill work

Ring Dips

Skill practice

Metcon (3 Rounds for reps)

AMRAP 3

10 ring rows

3 HSPU / 1 wall walk

Rest 2 minutes

AMRAP 3

10 jumping pull ups

5 push ups

Rest 2 minutes

AMRAP 3

10 Mt climbers

20 m broad jumps

kids


CrossFit Simsbury – Kids

Pull-ups (3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 ring rows

10 ball taps

5 shoot throughs