05.22.24

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: Single Arm Dumbbell Overhead Squats
Every 2 minutes, for 6 minutes (3 sets):
*10/side each set

*If limited on load and 10/side every 2 min is easy for some, perform with 2211 Tempo to increase time under tension

*Technical focus, working SA overhead strength and good squat mechanics.
*Regression is SA Landmine Overhead Squat

"Shaky Legs"
For Time:
Echo Bike 40/32 calories
40 Back Squats @ 95/65 lbs
Echo Bike 30/24 calories
30 Front Squats @ 95/65 lbs
Echo Bike 20/16 calories
20 Overhead Squats @ 95/65 lbs
Time Cap: 16 minutes

Masters RX: 75/55lb (34/25kg)
Top scores: Aim for sub 11 min

Partner Version
For time:
40/32 cal EB while partner holds KB in goblet position
40 goblet squats 24/16kg while partner holds elbow plank
30/24 cal EB while partner holds KB in goblet position
30 goblet squats 24/16kg while partner holds elbow plank
20/16 cal EB while partner holds KB in goblet position
20 goblet squats 24/16kg while partner holds elbow plank

Scaled
For time:
32/24 cal EB
40 back squat 65/45lb (30/20kg)
24/18 cal EB
30 front squat 65/45lb (30/20kg)
16/12 cal EB
20 OHS 65/45lb (30/20kg)

Beginner
For time:
24/18 cal EB
30 air squats
18/13 cal EB
20 goblet squats 35/25lb (15/11kg)
12/9 cal EB
10 goblet lunge steps (5/leg) 35/25lb (15/11kg)
*lunge in place, alternating reps