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Murph Prep Thursday 🇺🇸


Skill:

4x5 - 1 ¼ Goblet Squat w/ KB @ moderate weight (Rd 1-2 as a class)

**Athletes will set up w/ a moderate weight KB, perform a goblet squat w/ a controlled descent (no crashing), recover only partially to approx parallel or slightly below, return back to the bottom of the squat, then recover fully to standing. Athletes should focus on good position and maintain tension in the legs throughout the movement.

Strength:

Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x5@80%ww


@Home / No Barbell Option:

4x10 - Double KB Front Squat @ moderately challenging weight

  • Double DB Front Squat , Odd Object Front Rack Squats may be utilized in place of Double KB Front Squat

  • 4 sets of 10 reps at a moderately challenging weight

  • Last few reps of of each set should be challenging

  • Maintain tension in your legs throughout and good posture at the bottom of your squat


WOD:

For Time:

800m Run

6 Rounds:

5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)

10 Push-ups

15 Air Squats


800m Run


6 Rounds:

5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)

10 Push-ups

15 Air Squats

800m Run

20/14# Weight Vest Optional

SCALING OPTION:

For Time:

400m Run

4 Rounds:

5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)

10 Push-ups

15 Air Squats


400m Run


4 Rounds:

5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)

10 Push-ups

15 Air Squats

400m Run


NOTES: Score Time.

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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