Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING:
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
STRENGTH:
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound