5-25-21 This Little Gym Piggy


5-25-21 This Little Gym Piggy


‘MURPH’ Challenge Memorial Day

CrossFit Grail – CrossFit


Warm-up (No Measure)

400m Jog

10 Alternating or Regular V-Ups

10 Glute Bridges

10 PVC Strict Press, 2sec pause at the top

5 Slow Squats, 3sec down)

10 Abmat Sit-Ups

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Warm-up (No Measure)

Clean & Jerk Build-Up

3 Sets of 5 Reps:

Set 1. Light load

Set 2. Game load

Set 3. Overload


Metcon (No Measure)

Practice Round – Rehearsal

200m Run

10 OH MedBall Sit-Ups

6 Clean & Jerks, w/ workout weight – 3 touch and go and 3 singles


Metcon (Time)

3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups

12 Clean and Jerks (95/65)

Rx+ 135/95

Cool Down

Metcon (No Measure)

If time allows or on your own – 30sec ea

Samson Stretch, ea side

Static Quad Stretch, ea side

Static Hamstring Stretch, ea side

Banded Lat Stretch, ea side