CrossFit Memphis

Group Warm-up: 5-10 min

• 3 rounds:
  • 50 Contacts – Jump Rope
  • 10 Reverse Lunges w/ Twist
  • 5 Inchworm Pushups
  • 30 Seconds Squat Stretch

All Bands

• Strength Work:
  • Hang Power Snatch – 5,5,5,5,5
• MetCon:
  • 21-15-9
    • Thrusters
    • Burpees
  • Then 30 Deadlifts at with 2x thruster weight

Awesome video of someone squatting 440lbs with one arm in a sling!!

• Friday:
  • This week’s group warm-up:
    • 3 Rounds:
      • 10 Mountain Climbers
      • 10 Wall Walks
      • 10 Hollow Rocks
      • 10 Overhead Squats
  • Strength Work
    • Clean & Jerk 1,1,1
  • Metcon 5-15 minutes
    • 30 Burpee Power Cleans
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

They are only taking so many lifters for the Tennessee State Powerlifting Championships so if you want to compete you need to register ASAP.

Click here to for more information regarding registration!

• Thursday:
  • MetCon: 15-30min
    • Run 1 mile
    • 5 burpees ever minute on the minute during the run

Have a good Thanksgiving!!!!

• Monday:
  • Warm-up:
    • 2 Rounds, 30 seconds each:
      • Kb Snatches Each Arm
      • Kb Clean and Jerk Each Arm
  • Strength Work: 10-15min
    • Clean and Jerk 5-5-5
  • MetCon: 5-20min
    • Team GI Jane Challenge
      • 50 “GI Janes” on barbell held overhead by partners
    • or
      • 50 Burpee/Box Jump/Jumping Pullups
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

• Tuesday:
  • Group warm-up:
    • 3 Rounds, 30 seconds each:
      • Overhead Reverse Lunge
      • Press Snatch Balance
      • Inch Worms
      • Curtsey Lunges
  • MetCon: 15-30min
    • “Filthy Fifty”
      • 50 Box jump
      • 50 Jumping pull-ups
      • 50 Kettlebell swings (m=1 pood)(w=25#)
      • 50 Steps Walking Lunge
      • 50 Knees to elbows
      • 50 Push press (m=45#)(w=30lbs.)
      • 50 Back Extensions
      • 50 Wall ball shots (m=20#)(w=15#)
      • 50 Burpees
      • 50 Double unders
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

Not exercise related but interesting nevertheless.  Enjoy!