05.20.24

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength: Back Rack Reverse Lunge
Every 3 minutes, for 12 minutes (4 sets):

Set 1 – 9 reps
Set 2 – 7 reps
Set 3 – 5 reps
Set 4 – 3 reps

*Set of 9 at a moderate/technical warm-up load.
*Set of 7 aiming for heavier than 8 from 2 weeks ago by 5-10# (2-4kg)
*Set of 5 aiming for heavier than 6 from 2 weeks ago by 5-10# (2-4kg)
*Set of 3 reps are tough for the day but with good form & good control.
*This week performed as reps per side & alternating legs.

"From the Window to the Wall"
As Many Rounds and Reps as possible in 10 minutes:
10 Wall Ball Shots 10/9 feet @ 20/14 lbs
4 Shuttle Runs 50 feet

Top scores: 8+ rounds

Partner variation
15 minute amrap:
200m run together
30 wall balls split as desired

Top scores: aim for 6+ rounds
Minimum goals: aim for 4 rounds

Scaled
10 min amrap:
10 wall balls 14/10lb (6/4.5kg)
4 shuttle runs

Beginner
10 min amrap:
10 wall balls 10/6lb (4.5/3kg)
4 shuttle runs

Scaling:
Alternatives to Shuttle runs:
- 100m run
- 8/6 Cal C2 Machine
- 6/4 Cal Echo Bike