What a fun week of workouts!! I absolutely loved seeing people push their minds and bodies — we tried something new with the 20-rep back squat and burn out sets on bench press. (Who knew our arms could feel like they’re about to fall off!) This 10-week strength cycle is based off the style of training Rich Froning (founder of Mayhem) did years ago that lead to new PRs well into his CrossFit journey. We’re excited to see where this cycle takes our members! Week one was fun, and now the work begins! Track your weights carefully in Wodify to avoid any guessing on how much to add each week.
We also got a little wake-up call to our shoulders in a max push-up workout! You all know what’s coming … Murph! Murph is less than two months away. “Murph Prep Mondays” will begin the week of April 21st. These workouts will always be versions of Murph with a steady progression for 5 weeks, with Murph being performed on Memorial Day (May 26th).
We have some really cool new CrossFit Develop Ice Shaker bottles for sale! I got my hands on one and they’re really, really nice. They’re not a typical plastic shaker bottle — it’s a stainless steel insulated cup that holds ice for over 30 hours. Please ask a coach if you’d like to take a look or purchase one. $34.99 each!
Let’s get to this week’s programming …
Athletes will start the week with a fast-paced 10-round gymnastic triplet that leaves no room to stop. On Tuesday, we will focus on legs and lung-burning as we tackle multiple sets of max effort 2:00 AMRAPs. Wednesday brings a fun challenge for athletes to navigate through an ascending rep scheme of shuttle runs, box jump overs and kettlebell swings. Thursday is all about the upper body with an enjoyable push/pull combo to cap off a strong strength day. Friday features a fast-paced descending couplet that relentlessly targets our midline and posterior chain. Finally, on Saturday, it’s the annual Mayhem for Freedom workout, where athletes can engage in a solid chipper.
Have a great week!
Here are the workouts of the week:
Monday – Ring dip work and DUs/TTB/Wall walks
Tuesday – Back squat (1×20) and bike/front squat/burpees
Wednesday – Run/BJO/KBS and Turkish get-up skill work
Thursday – Bench press and row/bench
Friday – Power snatch + hang squat snatch + OHS, snatch pull and DL/GHDs
Saturday – “Mayhem for Freedom” workout: Mayhem for Freedom is an online fitness awareness event hosted by Mayhem Mission in partnership with Atlas Free. This event aims to shine a light on the fight against human trafficking — an urgent yet often overlooked issue. Together, we can make a difference and create a lasting impact. (rowing, DUs, TTB, burpees, push-ups)
Sunday – Open Gym
