05.21.24

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: Power Clean
EMOM x 9 minutes:
0-3 min: Find a tough single with one sec pause at mid thigh
4-6 min: Find a tough single with one sec pause at knee
7-9 min: Find a tough single with one sec pause at 2" (5cm) off floor

*Intent is to find a heavy technical single at each position for the day. You'll work your way down from each position which should allow for increase in weight for most.
*Aim for at least 2-3 attempts within each window

"Light Switch"
Every minute for 25 minutes (5 rounds):
Minute 1 - Max Feet Elevated Ring Rows for 30 seconds
Minute 2 - Max Shoulder to Overheads for 30 seconds @ 75/55 lbs
Minute 3 - Max Box Jump Overs for 30 seconds 24/20 inches
Minute 4 - Max V-Ups for 30 seconds
Minute 5 - Max Power Snatches for 30 seconds @ 75/55 lbs
*must step down on box jump overs

Masters RX: 65/45lb (30/20kg)
*ring at same height as box
*Set up class to start at different stations to accommodate for spatial constraints

Top scores: 275+ reps
Minimum goals: 200+ reps

Partner version
Rotating emom x 25 (trading off as desired)
Min 1: 50 sec max rep feet elevated ring row
Min 2: 50 sec max rep single arm DB shoulder to OH 50/35lb
Min 3: 50 sec max rep box jump overs 24/20in - step down
Min 4: 50 sec max rep V-ups
Min 5: 50 sec max rep single arm DB power snatch 50/35lb

Top scores: 450+ reps (as a pair)
Minimum goals: 350+ reps

Scaled
Rotating emom x 25
Min 1: 30 sec max rep ring row
Min 2: 30 sec max rep shoulder to OH 55/40lb (25/18kg)
Min 3: 30 sec max rep box jump overs 24/20in
Min 4: 30 sec max rep tuck-ups
Min 5: 30 sec max rep power snatch 55/40lb (25/18kg)

Beginner
Rotating emom x 25
Min 1: 30 sec max rep ring row
Min 2: 30 sec max rep shoulder to OH 45/35lb (20/15kg)
Min 3: 30 sec max rep box step overs 20in
Min 4: 30 sec max rep sit ups
Min 5: 30 sec max rep hang power snatch 45/35lb (20/15kg)