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Sunday CFM30

Announcements

March 21- Rockvale 5k. CANCELLED!
March 22- Faith RX’d- CANCELLED!
March 28- Core Life- CANCELLED!

April 4th- Battle of the Barbells Tornado Relief Fundraiser Competition at CrossFit Trivium. Proceeds to help rebuild CrossFit Hermitage.

CrossFit Murfreesboro – CFM30

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Workout

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Plate or DB Good Mornings

-:30 Rest-

1:00 Max Monostructural (Athlete Choice)*

-:30 Rest-

1:00 DB Renegade Rows**

-:30 Rest-

*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.

**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L

(No Measure)

Workout – HOME

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Backpack Goodmornings

-:30 Rest-

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest-

1:00 Backpack Push-Ups

-:30 Rest-

(No Measure)

CFM News

Saturday CFM30

Announcements

March 21- Rockvale 5k. CANCELLED!
March 22- Faith RX’d- CANCELLED!
March 28- Core Life- CANCELLED!

April 4th- Battle of the Barbells Tornado Relief Fundraiser Competition at CrossFit Trivium. Proceeds to help rebuild CrossFit Hermitage.

CrossFit Murfreesboro – CFM30

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 MB Deadlift

10 MB Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m MB Run

10 MB Cleans

10 MB Thrusters

10 Alt. MB Lunges

Workout

“MED BALLIN” (Time)

4 ROUNDS FOR TIME

10 WB Hang Squat Cleans

12 Wall Balls

16 WB Lunges

200m Run w/ WB

-15:00 Hard Cap-

(Score is Time)
*New NCFIT Classic Workout

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)

CFM News

Saturday CFM45

Announcements

March 21- Rockvale 5k. CANCELLED!
March 22- Faith RX’d- CANCELLED!
March 28- Core Life- CANCELLED!

April 4th- Battle of the Barbells Tornado Relief Fundraiser Competition at CrossFit Trivium. Proceeds to help rebuild CrossFit Hermitage.

CrossFit Murfreesboro – CFM45-At Home Use

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1: 45s Row/Bike/Run/Jumping Jacks

Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Alt. V-ups

400/300m Row

40 Alt. V-ups

300/200m Row

30 Alt. V-ups

200/150m Row

20 Alt. V-ups

100/75m Row

10 Alt. V-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups

200/150m Row (or 100m Run)

20 Alt. V-ups

100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)

CFM News

Friday CFM45

Announcements

March 21- Rockvale 5k. CANCELLED!
March 22- Faith RX’d- CANCELLED!
March 28- Core Life- CANCELLED!

April 4th- Battle of the Barbells Tornado Relief Fundraiser Competition at CrossFit Trivium. Proceeds to help rebuild CrossFit Hermitage.

CrossFit Murfreesboro – CFM45-At Home Use

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3-4-5…Etc

DB Bent Over Row

Bench/Box Step-ups

Up Down

DB Deadlift (below the knee to stand)

Strength

Metcon (Weight)

5 SETS

1 Deadlift

+

1 Hang Power Clean

+

1 Power Clean

+

Front Squat

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

3 DB Deadlift

+

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – Hang Power Cleans (115/75)|(95/65)

MOVT 2 – Pull-ups

MOVT 3 – Box Jump Overs (24/20)

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

CFM News