05.09.24

May 18th // Lager Jogger 5k & Beer Mile
5K race will begin at 8:00 am.
The Beer Mile will begin after the 5K around 9:30 am.
The 2-person Beer Mile relay will start around 10:00 am.

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 Part 1: 2 Split Jerk (Pause in Dip)s
Every 2 minutes, for 10 minutes (5 sets):

*2 sec pause in dip each set

*Start light & slowly add weight to each set based on quality tech & positions
*Keep the load light enough that you can control a rerack on each rep.
*The goal of the pause in the dip is to practice strength in maintaining an upright/vertical torso during the dip & drive, along with feeling a strong leg drive.
Strength Part 2: 3 min AMRAP:
Max Distance Single arm Overhead Weighters Carry @ 25/15lb Plate

*25ft turnarounds, must switch hands every 100ft and only every 100ft.

“Recycle”
4 x 4 minute AMRAPS:
18/15 cal Echo bike
12 wall balls @ 20/14lb (9/6kg) to 10/9 ft target
6 Hand release deadlifts @ 155/105lb (70/48kg)

-- 1 min rest picking up where you left off --

Scaled
4 x 4 min amrap, 1 min rest picking up where you left off
15/12 cal EB
12 wall balls 14/10lb (6/4.5kg) to 10/9ft target
6 HR deadlift 105/75lb (48/34kg)

Beginner
4 x 4 min amrap, 1 min rest picking up where you left off
12/10 cal EB
12 wall balls 10/6lb (4.5/3kg) to 9/8 ft target
6 HR deadlift 75/55lb (34/25kg)

Scaling:
Alternatives to Echo Bike:
- 21/18 Cal C2 Machine