THURSDAY 05/01/2025

WELCOME TO MAY! We will be continuing our back squat and bench press strength cycles, but will incorporate strict press into the mix as well since that will be our focus for our Be Better Programming this month. Let's get STRONG this month.

We are entering another awesome week of opportunities to get stronger today than yesterday. Monday kicks things off with a Murph Prep-style workout without the pulling, which we’ll make up for later in the week. Tuesday’s workout is the big finale, pushing athletes to dig deep and move like their life depends on it. Midline March takes over Wednesday, so be sure to scale and adjust depending on each athlete’s fitness and skill level. Thursday brings Heavy Isabel — a serious challenge without being back-breaking — and Friday features a workout inspired by Christian Quiros Rojas, our Member Appreciation Week winner! Saturday wraps it all up with a fun partner triplet of running, lunging, and heavy power cleans, plus some awesome Strength/Accessory pieces throughout the week like 20-Rep Back Squats, Gymnastic Ring Dips, Mini Pump Core, Squat Snatch/Snatch Push Press work, and a Max Rep Bench Press Burnout.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Athletes will complete 1 Squat Snatch every 1:30 at 80% of 1RM Snatch. Cue athletes to load the hips and drive with the legs with each rep. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Once full extension has been reached, athletes should aggressively pull themselves under the bar. When receiving the bar, athletes should “punch” into the bar and avoid standing too quickly before they have established a solid receive. Taking an extra moment to set up will aid athletes in preventing missed reps from rushing. If an athlete is unable to squat snatch due to poor mobility, allow them to perform power snatches.

After the Snatches, athletes will transition to the rig and complete 3x3 Snatch Push Press (70-80% of 1RM Snatch). This strength-building accessory reinforces the overhead position, lockout mechanics, and stability needed for the snatch, overhead squat, and snatch balance. Athletes will unrack the weight, step back, and set their hands at snatch grip width. Feet should be placed under hips with the body braced and upright. Then, perform a controlled dip (2-in) (knees forward, torso vertical) into an aggressive drive through the legs, transferring power to the bar. As the bar leaves your shoulders, press it straight up. Finish with shoulders active, head through, and bar stacked overhead. Bring the bar down under control to the traps and reset your breath and core before the next rep.

Classic CrossFit “Girl” Workout with a twist, it’s heavier now. This is a heavy, high-skill sprint-ish workout. It’s meant to challenge barbell cycling under fatigue and test athletes' ability to stay mechanically sound under load. We are pushing the threshold of strength and conditioning while managing grip and posterior chain fatigue. Stay calm and don’t rush the lift if the body is unready.Midway through, athletes will feel like they’re in a fight with the barbell. It’s crucial that athletes choose a weight that challenges them but also keeps the stimulus and avoids long breaks between reps.

Snatches: Athletes are allowed to power or squat the bar, intending to power most of the reps and only squat if needed. The weight selected should allow athletes to complete consistent singles without breaking down in form (although it should be challenging). Use the warm-up period to focus on good touch-and-go reps. Demo and encourage the use of hook grip for all athletes (even if they have tiny hands). Encourage athletes to pull themselves under the bar from Rep 1 and continue to maximize efficiency and decrease the total number of sets needed. Try to complete one rep every 5-10 seconds.

We can not stress enough that athletes choose a moderate-heavy weight (75-80%) to have repeatable quality movement patterns across all 30 reps. We want strong legs and fast hips on every rep

STRENGTH:

Squat Snatch

6x1

Every 1:30 (6 sets)

1 Squat Snatch @80% of Snatch 1RM

-into-

3x5 Snatch Grip Push Press @70-80% of Snatch 1RM

METCON:

Heavy Isabel

Freedom (RX'd)

For Time:

30 Snatches (155/105)

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Independence

For Time:

30 Snatches (135/95)

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Liberty

For Time:

60 Alternating Dumbbell Snatches (light)

* Reps can be Power or Squat Snatch