Tuesday 180529

I. General Warm-up

3:00 Bike or Row warm-up



10 Alternating Shin Box Rotation w/ Press up to extension

10 Lying Clamshells/leg



5 T-walks/leg (keep elevated leg in line with torso!)

3 Figure-4 Plus Lunge w/ Horizontal Rotation/leg (keep knee elevated off ground)


II. Transition and Build Up

Set-up stations. Take 2-3 sets of warm-up with just an empty bar and then gradually build to first working weight. Should start at a relatively challenging weight (keyword: relative)


III. Workout Of The Day

Back Squat

5 reps E2MOM x 5 sets (10:00)





First day Post Murph. Many will need a rest day today, and if that is the case, listen to your body and get right before trying to get back in to the gym. For those that need to get in, we are going to hit some back squats with no conditioning (we got plenty of that yesterday). It can be helpful for the nervous system, after long aerobic work, to move some heavy weight to reignite the nervous system. Yes, your legs will be tired and sore, so the “heavy” weight we are moving today may not be anywhere near what you can normally do, but that’s why the key word is “relative” (relative to your current state). 5 reps every 2:00 for 5 sets. If you are feeling good, you can gradually increase weight.


IV. Accessory, Recovery, Community

4:00 cool down bike, row, or walk

20 Alt. Scorpion pose (hold for a few seconds, gradually increase range)

20 Alt. Shin Box Rotations (hold for a few seconds)

Pigeon stretch 2:00 each


Supplemental Work


Handstand Drills:

4 sets:

20x 45 degree alternating hip taps (hands on wall, feet on ground, lean at 45 degrees, alternate lowering to a hip tap while single arm stabililzes against wall)

rest 1:00 between


Then accumulate 2:00-5:00 in a HS hold or box pike HS (varies based on your individual capacity)

Crossfit Enhance