05.23.24

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.

Skill: Rope Climbing
10 min Rope Climb Review:
- Drill 1 - Rope Climb Clamp to Stands

- Drill 2 - Descent - Lower to squat, then release foot clamp, or fireman slide by keeping bodyweight over your feet relying heavily on your clamp to lower yourself down

Cues/Support Vids:
Learning to Climb a Rope - youtu.be/L5VOdEp1Ml4

Rope Climb Drills - youtu.be/i9cpanuiiug

“Skillz“
Every 5 minutes x 4 sets
On a 3 minute running clock:
2 rope climbs to 15ft
50 double unders
10 deadlifts @ 225/155lb (102/70kg)
Max strict HSPU in remaining time
- rest actively on erg of choice

Masters RX: 205/135lb (93/61kg)
*Goal is to have about 1 minute to do hspu, advanced athletes perform 80 double unders
*We want athletes to get between 7-15 reps per minute, if they fall outside of rep range, adjust scaling
*advanced = deficit (3/2in)

Partner Version
Every 5 minutes x 4 sets
On a 4 minute running clock, splitting all work as desired
15 strict pull ups
100 double unders
15 deadlift 225/155lb
max T push ups in remaining time
- rest actively on erg of choice

Scaled
Every 5 minutes x 4 sets
On a 3 minute running clock
2 rope climbs to 12 feet
50 speed steps
10 deadlift 155/105lb (70/48kg)
max kipping hspu in remaining time

Beginner
Every 5 minutes x 4 sets
On a 3 minute running clock
2 supine rope climbs
50 single unders
10 deadlift 105/75lb (48/34kg)
max pike push up (feet on floor) in remaining time