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!!

Group Warm-up: 5-10 min

3 Rounds – 15:15 sec

• Thrusters (bar)
• Pull-ups or Rows
• Push-ups
• V-ups or Sit-ups

White Band

• Strength/Skill Work: 10-15min
  • Clean 5-5-5
• MetCon: 5-20min
  • “Christine”
    • 3 Rounds
      • 500 meter Row
      • 12 Deadlifts (m=135)(w=95)
      • 21 Box Jumps

Grey Band

• Strength/Skill Work: 10-15min
  • Clean 3-3-3
• MetCon: 5-20min
  • “Cindy”
    • AMRAP 20 minutes
      • 5 Pullups
      • 10 Pushups
      • 15 Squats

Green Band

• Strength/Skill Work: 10-15min
  • Clean 2-2-2-2
• MetCon: 5-20min
  • “Chelsea”
    • Every minute on the minute for 30 minutes:
      • 5 Pullups
      • 10 Pushups
      • 15 Squats

Blue Band

• Strength/Skill Work: 10-15min
  • Clean 1-1-1-1
• MetCon: 5-20min
  • “Mary”
    • AMRAP 20 minutes
      • 5 HSPU
      • 10 1 legged squats, per leg
      • 15 Pullups

I touch on this every time I explain a rowing exercise, thought you might like hear it from someone else

Group Warm-up: 5-10 min

• 3 Rounds – 15:15 sec
  • Thrusters (bar)
  • Pull-ups or Rows
  • Push-ups
  • V-ups or Sit-ups

All Bands

• Strength/Skill Work: 10-15min
  • Deadlift 5,5,5,5,5,5,5
• MetCon: 5-20min
  • Every 2 Min for 10 rounds
    • 10 Thursters

Are the calories reported on the nutrition labels you read even accurate?

Click below to find out!!

Label Lies: Misleading Calorie Counts

• Monday:
  • This week’s group warm-up:
    • 3 Rounds, 30 seconds each:
      • Front Squats
      • Hollow Rocks
      • Push Press
  • Strength work: 20-45 min
    • CrossFit Total
      • 1RM Back Squat
      • 1RM Overhead Press
      • 1RM Deadlift
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

• Wednesday:
  • Strength Work: 10-15 min
    • Deadlift to 1 RM
  • MetCon: 10-30min
    • 2 Deadlifts @ 85% of 1RM every minute on the minute for 10 minutes
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

Congrats to Brandon McCullough for Benchin 315 and Deadlifting 500 at the powerlifting meet over the weekend!