Menu

Oly Weightlifting

CrossFit Murfreesboro – Speciality Class: Weightlifting

View Public Whiteboard

Warm-up

A. Mobility @0 min

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Deltoids (Child’s pose with arms extended)

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

Ankles

B. Tempo Row

1 min row (45 second medium pace; 15 sec sprint)

15 air squats

1 min row (45 second medium pace; 15 sec sprint)

15 close grip push ups

1 min row (45 second medium pace; 15 sec sprint)

20 sit-ups

1 min row (45 second medium pace; 15 sec sprint)

2x(8 scap pull-ups + 5 kip swings + 3 strict pull-ups)

C. C&J Barbell warmup

5 behind the neck strict presses

5 good mornings

5 elbow rotations

5 back squats

5 straight leg deadlifts

5 lunges *each leg

5 side lunges *each leg

5 muscle cleans

5 push jerks

5 split jerks

30 second warrior stretch *each side

Weightlifting

Jerk Complex (5×1)

(1) pause dip drive + (1) dip drive + (1) split jerk

*add weight

Jerk Balance (3×2)

*add weight each set

Split Jerk (3×1)

*add weight each set

Muscle Clean (4×3)

*from low hang

*add weight each set

Clean and Jerk Complex (5+ x 1)

(1) low hang power clean + low hang clean + (1) jerk

*add weight

Accessory

Superset 3X

3 BB curls *5 sec eccentric

3 BB rows *5 sec eccentric

8 ab rollouts

WOD

Oly Weightlifting

Announcements

Join the Open team draft! Sign up at the desk by Feb 18… you are going to be doing the WOD every Friday anyway! You might as well be drafted to our coach’s fantasy team! Earn points each week to help your team! Get ready for The Open and join us each Friday night for the WOD and a Bar and Grill! Feb 22- March 22.

Merch sale at the desk! Shirts, tanks, hoodies, hats. Last day to order is Feb 18! We can charge your Wodify account. Tax will be added.

CrossFit Murfreesboro – Speciality Class: Weightlifting

View Public Whiteboard

Warm-up

A. Mobility @0 min

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

B. Tempo Assault Bike

1 min bike (50 second medium pace; 10 sec sprint)

15 air squats

1 min bike (50 second medium pace; 10 sec sprint)

8 walkouts

1 min bike (50 second medium pace; 10 sec sprint)

20 second bicycle crunches

1 min bike (50 second medium pace; 10 sec sprint)

2x(8 scap pull-ups + 5 kip swings + 3 strict pull-ups)

C. C&J Barbell warmup

5 behind the neck strict presses

5 good mornings

5 elbow rotations

5 back squats

5 straight leg deadlifts

5 lunges *each leg

5 side lunges *each leg

5 muscle cleans

5 push jerks

5 split jerks

30 second warrior stretch *each side

Weightlifting

Strict Press (4×3)

*add weight each set

Clean Complex (5×2)

(1) low hang panda pull + (1) low hang power clean + (1) low hang clean

Clean and Jerk (5+ x 1)

*from low hang

*add weight each set

Clean Complex (4×1)

(2) pause clean deadlifts + (3) clean pulls

*add 10 – 20 from last week

*pause 2 seconds at knee (launch position)

*same weight across

Accessory

Superset 3X

10 banded pull throughs

8 GHD back extensions

30 sec plank holds

WOD

Oly Weightlifting

Announcements

Join the Open team draft! Sign up at the desk by Feb 18… you are going to be doing the WOD every Friday anyway! You might as well be drafted to our coach’s fantasy team! Earn points each week to help your team! Get ready for The Open and join us each Friday night for the WOD and a Bar and Grill! Feb 22- March 22.

Merch sale at the desk! Shirts, tanks, hoodies, hats. Last day to order is Feb 18! We can charge your Wodify account. Tax will be added.

CrossFit Murfreesboro – Speciality Class: Weightlifting

View Public Whiteboard

Warm-up

A. Mobility @0 min

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

B. Track Drills

C. C&J Barbell warmup

5 behind the neck strict presses

5 good mornings

5 elbow rotations

5 back squats

5 straight leg deadlifts

5 lunges *each leg

5 side lunges *each leg

5 muscle cleans

5 push jerks

5 split jerks

30 second warrior stretch *each side

Weightlifting

Jerk Complex (See comments)

3×2 Strict press in split stance

3×2 Push press in split stance

3×3 Push jerk in split stance

*add weight each set

Jerk Complex (5×1)

(1) dip drive (1) push jerk + (1) dip drive + (1) split jerk

*add weight but keep light to focus on speed and technique

Tall Clean (5×2)

*from high hang

*add weight each set

Clean and Jerk Complex (5+ x 1)

(1) high hang clean + (1) front squat + (1) split jerk

*add weight

WOD

Crossfit Kids 1/29/19

CrossFit Murfreesboro – KIDS

View Public Whiteboard

Warm-up

Team Run (4 laps)

Skill

Pull Ups

– focus on scapular pull, then pulling with arms

-scale as necessary, encourage kids to use feet for assitance

Metcon

4 rounds for time:

150 m row

20′ plate push

8 pull ups

Game

Dot Weave Relay

Cone Game

WOD

Saturday, January 19th, 2019

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Tabata – ABS (20 sec work/10 sec rest)

Toe reach and hold

Supermans

Med Ball Toe Touches

Russian Twists

Metcon

Metcon (Time)

Partner WOD (Teams of 2):

100 Dubs per partner

80 Hang Power Clean

80 Front Squat

80 Push Press

80 Front Rack Lunges

800 m run (both partners)

95/65 for Rx

Scale weight as needed
Both partners use one barbell. The barbell can’t touch the ground.

If it does both partners have to do 5 burpees each.

Mobility

WOD

Friday, January 18th, 2019

Announcements

Shirt and Hat orders online due by Jan 18! See the FB group page for a link and look for an email coming this week!

No CF Kids this Saturday 1/12/19! Join us Tuesday at 5pm for some Monkey Hangs!

CrossFit Murfreesboro – Master Class

View Public Whiteboard

Warm-up

Weightlifting

Front Squat (7 Sets of 2, On the 1:30:)

1 Pause (3 seconds in bottom)

1 Regular Front Squat

55, 60, 65, 70 the sets 5, 6, 7 build to a heavy complex

Record heaviest complex

Metcon

Metcon (Time)

“Satans Whiskers”

3 Rounds:

10 Pull-ups

10 Front Squats (135/95)

10 Burpees
Stimulus would be looking for a front squat load that the athlete can complete at least all 10 Front squats fresh. The burpees are the pacer. Breaks in the pull ups and front squats increase timing more than a well-paced burpee that allows one to complete the pull ups and front squats in the next round with limited breaks

WOD

Friday January 18th, 2019

Announcements

Shirt and Hat orders online due by Jan 18! See the FB group page for a link and look for an email coming this week!

No CF Kids this Saturday 1/12/19! Join us Tuesday at 5pm for some Monkey Hangs!

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Mobility

Clean Warm up

Jerk Warm up

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
“Game day Fridays” are designed to be like the Friday Night Lights WODS of the Open. On Fridays we will provide a good warm up, movement specific practice, walk through the WOD, and then expect the athlete full effort to complete each WOD.

Accessory

Metcon (Time)

Recovery:

15 Minute Recovery Effort (Choice of Bike, Row, or Run)

On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

Scaling for Hip extensions or alternative is hip thrusts with barbell.
Measure Longest L-Sit

WOD

Saturday, January 12th, 2019

CrossFit Murfreesboro – WOD

View Public Whiteboard

Warm-up

Metcon

Weida Core (Time)

25 Sit Ups

100 Flutter kicks

25 Sit Ups

25 Leg Raises

25 Sit Ups

100 Hello Dolly’s

25 Sit Ups

25 Crunches

25 Sit Ups

25 Russian Twists

25 Sit-ups

100 Bicycles

Metcon

Metcon (Time)

Angie with a partner

For Time:

100 pull ups

100 push ups

100 sit ups

100 squats

One partner works at a time.

WOD

Friday, January 11th, 2019

CrossFit Murfreesboro – Master Class

View Public Whiteboard

WOD