5.20.26 - SoulShine Daily WOD

WDNESDAY -

Murph Reminders:

• Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.

• We will run two heats of Murph, please sign up online so we can get an idea of numbers

• Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )

• We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.

• 

RED - Swingin' and Burpin'

6 rounds for time of:

• 24 kettlebell swings

• 12 burpees

♀ 35-lb kettlebell

♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:Today's workout is a spicy couplet that will test your grip and get you breathing hard. Choose a kettlebell load that allows you to complete the reps in 2 sets-ish or fewer, but try to go unbroken for as many rounds as possible. If you are unsure about using a particular weight, try performing Russian kettlebell swings with a more challenging load to build confidence with a heavier kettlebell. Move at a smooth and steady pace through the burpees to a target, then return to the kettlebell and get right to work.

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WARMUP

• Tabata KB

• Single leg Deadlifts

• Side Planks each side

• Body Drags + Sliders

• Sonny Webster - plate squat + overhead

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🟨 MAIN | Deadlift

Workout Definition

Deadlift - Tempo (30X1)- 5 sets of 5 @ 65%

Tempo (3,0,X,1):

3-second descent, touch the floor, explode up, then reset for one second before the next rep. Keep the hinge clean and make the lowering phase earn the percentage.

Workout:

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5.19.26 - SoulShine Family WOD

Murph Reminders:

• Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.

• We will run two heats of Murph, please sign up online so we can get an idea of numbers

• Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )

• We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.

• 

Today is very simple - :30 on :30 off - 11 minutes on Each machine = 22 minutes

• Circle up Rowers and Echo's

• Complete 11 minutes on one machine and then another 11 on the other

• Recovery is key - Push the :30 seconds that you're working

Warmup (lot's of adductor & hamstring work)

• Skip 1 lap

• World's Greatest Stretch - 4 times each side

• 2 Rounds - Broad jumps down, Tuck jumps (10), then Duck Jump back (use the 25' lines)

• ATG Squats with KB's and rubber wedges - Really concentrate on touching calf to hamstring and pushing out - DO 2 SETS OF 10 EACH SIDE

• Seated Good Mornings - Grab a bench and try to touch abs to the bench as you work forward with DB's - 3 sets of 10 (this is strict adductor work)

• Romanian Deadlifts with DB's - legs straight - 3 sets of 10

  
  

5\18\26 SoulShine CrossFit Family

ANOTHER WEEK BEGINS AND WE'RE GETTING READY FOR "MURPH" ON MONDAY

• Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.

• We will run two heats of Murph, please sign up online so we can get an idea of numbers

• Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )

• We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.

For time:

10 deadlifts

15 pull-ups

30 wall-ball shots

40 box jumps

800-meter row

40 box jumps

30 wall-ball shots

15 pull-ups

10 deadlifts

♀ 125-lb barbell, 20-inch box, and 14-lb medicine ball to a 9-foot target♂

185-lb barbell, 24-inch box, and 20-lb medicine ball to a 10-foot target

Warmup: Coach's choice - lot's of hip/shoulder

Hip bands - jumps - smash calves / lats with lacrosse balls

Roll out with foam roller

Squat therapy

Front Squat

Score: Load.

Overview: Tempo (3,1,X,0): 3-second descent, 1-second bottom control, stand aggressively, and go straight into the next rep without camping at the top. This is

position work under load, not just getting five reps done.

Workout:

Front Squat - Tempo (31X0)

- 5 sets of 5 @ 68%

Clean and Jerk Complex

5 sets of 1 rep:

• 1PC + 1SC + 1jerk (all 3 movements = one rep)