Workout of the Day
ASSISTANCE
3-5 Rounds for Quality
5-10 Paused Hollow Body Ring Rows*
10 Paused Wall Ball Shots*
1:00 Jump Rope Skill Practice
1:00 Sandbag Bear Hug Hold
Notes
Ring Rows: Pause for 2 seconds at the top of each rep. Use foot placement that allows for full range of motion at the shoulder and good scap retraction. Maintain hollow body position.
Wall Ball: Pause for 2 seconds at the bottom of each rep. Use a weight and target height that allows for accuracy.
Sandbag: Heavy!
Jump Rope: If you’re already comfortable with double unders, work on boxer skips, alternating foot steps, single leg reps, varying tempo/height singles, or crossovers!
FLOATER STRENGTH
A. Back Squat: Heavy 3, then AMRAP @ 85%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×6-8, building or across
D. Deadlift: 3×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have rack jerks, DB snatches, and biking.
If you missed Wednesday’s Clean 1 RM day and consider yourself an intermediate or advanced lifter, feel free to go for a heavy single today! Otherwise, use the structure listed above. These are full/squat cleans.
You may superset your main lift with another DB/KB or bodyweight movement.
If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
CrossFit Group Class Programming Template (WK2/8)
Jill during Murph 2025
Murph Scaling Options
Murph is just around the corner! In preparation for the event here are some common considerations on how to scale the workout.
Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with.
Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify the exercise. Push-Ups can be taken from the knees or elevated, pull-ups can be ring rows or banded and the run can be subbed for a row if needed as well.
Sequence Modifications
Finally, perhaps it’s just the muscular stamina that will catch up to you. For example if Push-Ups are the hardest part of this workout, you can perform 20 rounds of:5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 squats to break up the push-ups into two sets of five.
Intermediate Example
1-mile Run
-then-
10 Rounds of:
5 Push-Ups
5 Pull-Ups
5 Push-Ups
15 Air Squats
-then-
1-mile Run
Start the second run no later than 30:00
This variation cuts the calisthenics volume in half.
It also provides a suggested partitioning of the reps. If your push-ups are very strong, consider 10 rounds x 5 pull ups, 10 push ups, 15 squats instead to decrease transition time.
Beginner Example
800m Run
-then-
10 Rounds of:
5 Ring Rows
10 Push-Ups (from knees or box elevated)
15 Air Squats
-then-
800m Run
Start the second run no later than 25:00
This variation halves the total running volume, halves the calisthenic reps, and utilizes more foundational scales for the upper body movements.
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