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Dealifts, HSPU, and Walking Lunges for 4/5/2016

As we mentioned yesterday, we are entering the Murph phase of our programming.  For the last 6 or 7 months, the programming has been designed around preparing us for the demands of the CrossFit Open.  With the Open passing, we need to shift our focus.  Murph is the next big event coming up on Memorial Day.  As the most popular CrossFit Hero WOD, it is tradition to program this WOD on Memorial Day and complete the WOD is a big crowd.  The demands of the workout require a high aerobic capacity.  As such, the programming for the next 8 weeks will be designed to get us ready to run 2 miles, perform 100 pullups, 200 pushups, and 300 squats.

CrossFit Alloy WOD for 4/5/2016:

Gymnastics Skill:
Muscle Up Transition Work:
5 Chest to Bar Pullups
5 Jumping Bar Muscle Up Transitions
5 Jumping Bar Muscle Ups

AMRAP 12 minutes:
10 Deadlifts (225/155#)
10 HSPU (level)
20 Walking Lunges

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  • Avatar Crimlaw says:


    Platinum: As written above.

    AMRAP 12 minutes:
    10 Deadlifts (185/125#)
    10 HSPU (Raised Target)
    20 Walking Lunges

    AMRAP 12 minutes:
    10 Deadlifts (155/105#)
    10 Piked HSPUs
    16 Walking Lunges

    AMRAP 12 minutes:
    8 Deadlifts (135-115/95-75#)
    8 DB Shoulder Press (25/15)
    14 Walking Lunges

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