CrossFit Santiago

Workout of the Day
Wednesday 260527

Sham

7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint

Compare to 141031.
Post your time to the comments.

Stimulus and Strategy:
Today's Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

Try to finish each round in under 90 seconds, with mostly unbroken deadlifts, and each sprint in under 40 seconds. Take note of how you are feeling after Murph and Adrian, and scale accordingly.

Be sure to log your in the CrossFit app!

Intermediate option:
Same as Rx'd.

Beginner option:
5 rounds for time of:
11 deadlifts
100-meter run

♀ 55-lb barbell
♂ 75-lb barbell

📍CrossFit Krypton in Chesapeake, Virginia

Workout of the Day
Tuesday 260526

Adrian

7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps

♀ 24-inch box
♂ 30-inch box

Compare to 120923.

Post time to comments.

Stimulus and Strategy:
Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

Expect this one to be a gymnastics skill-intensive workout with a variety of relatively complex movements. Complete the forward rolls in under 30 seconds, the wall walks in under 90 seconds, unbroken toes-to-bars in under 30 seconds, and the box jumps in under 45 seconds. Scale as needed to finish within these intended time domains. Shoot for a more challenging box height than you'd usually go for, but make sure you can still keep moving. The early rounds should be done in about 2 minutes, with no round taking longer than 3:15. Let today be what you need based on how you’re feeling after Murph.

Be sure to log your [Adrian score](mobilecrossfit://mobile.crossfit.com/benchmarks/207) in the CrossFit app!

Intermediate option:
7 rounds for time of:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps

♀ 20-inch box
♂ 24-inch box

Beginner option:
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

📍CrossFit Drummond in Quebec, Canada

Depende de ti.

Tu semana en CrossFit Santiago.

>>>>desliza para ver ¡lo que se viene esta semana!

No Tienes Que Hacer Murph RX

Cada año, miles de atletas enfrentan Murph de distintas maneras: con chaleco, sin chaleco, particionado, escalado, modificado, en pareja o incluso por primera vez.

Y todo eso cuenta.

Porque Murph nunca fue pensado para excluir personas.

Fue pensado para unirlas.

Si este es tu primer Murph, esto es lo más importante que debes entender:

No necesitas “ganarte” el derecho a participar.
No necesitas terminar Rx.
No necesitas hacerlo sin particionar.
No necesitas seguir el ritmo de alguien más.

Solo necesitas enfrentarlo con intención.

Empieza con una estrategia.
Controla tu primera corrida.
Particiona las repeticiones desde el inicio.

Protege tu agarre y tus hombros.
Divide las push-ups antes de que sea necesario.

La mayoría de los atletas atraviesan Murph de mejor manera con series manejables que intentando sostener bloques grandes durante demasiado tiempo.

Y si es necesario: escálalo.

Reduce el volumen.
Modifica movimientos.
Hazlo con un amigo.
Sácate el chaleco.

En CrossFit, escalar no es una versión inferior del entrenamiento.

Es la forma en que más personas pueden vivir la experiencia juntas.

Eso es lo que importa.

No tu tiempo final.
No si usaste chaleco.

Lo que importa es presentarte junto a tu comunidad y ser parte de algo más grande que tú mismo.

- CrossFit.com

Workout of the Day
Friday 260522

5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks

No rest between movements.

Post-Workout Test
As many reps as possible in 1 minute of:
Max push presses at 60%

Post heaviest set and max reps to comments.

Stimulus and Strategy:
Today, you'll take on a fun twist on a heavy day that calls for 15 consecutive reps per set — a total of 75 reps. The 15 reps consist of 5 strict presses, straight into 5 push presses, straight into 5 push jerks. You can rest in the rack or overhead position, but once the bar hits the ground or is reracked, your attempt is over. You do not get to redo any set, so log any missed sets as a failed attempt. Plan to build the load across each set as mechanics and quality allow. Following the lifting session, take a few minutes to rest, add the suggested percentage, based on the workout, to the barbell, and get after the post-workout test.

Intermediate option:
Same as Rx'd.

Post-Workout Test
Same as Rx’d.

Beginner option:
5 sets for load of:
5 shoulder presses + 5 push presses

No rest between movements.

Post-Workout Test
Same as Rx’d.

📍CrossFit Connect in Brighton and Hove, England