Workout Highlights - week of May 12th

Written By CrossFit Sanitas

Welcome to Medusa! 🐍
Coming off Poseidon, we're entering a short, focused cycle—Medusa—aimed at sharpening your fitness and peaking for the Community Cup (June 9–15)!

This cycle is all about lower volume, higher intensity, and refining your performance. Expect:

  • Olympic Lifting Progressions: Weekly focus on Snatch and Clean & Jerk, with added attention to Push and Split Jerks.

  • Strength Work: Heavy lifts in lower rep ranges (3–5 reps), EMOM-style sets to build strength without over-fatigue.

  • Gymnastics & Bodyweight: Targeted work to prep for Murph and build muscular endurance for high-rep workouts.

  • Conditioning: A mix of intervals, AMRAPs, EMOMs, and finishers—building towards powerful, high-intensity workouts.

We're excited to build momentum and push together before kicking off our next big base cycle starting June 16. Let’s turn up the intensity and have some fun with Medusa!

Strength & Weightlifting Progressions:

  • Deadlift + Box Jump (Tuesday): Absolute Strength and Plyometrics

  • Push + Split Jerk EMOM (Wednesday): Building overhead power and transition speed

  • Front Squat Wave (Thursday): Continued leg strength development

  • Hang Power Snatch (Friday): Light, fast barbell cycling

  • Hang + Full Power Clean Complex (Sunday): Focused clean mechanics and barbell control

Conditioning Themes:

  • Murph Prep (Monday): “Candy Land” chipper retest

  • Grip & Core (Tuesday): Russian swings, sit-ups, and rowing intervals

  • Short Interval Power (Wednesday): “Hypnotize” sets of high-intensity barbell + burpee sprints

  • Gymnastics Density (Thursday): TTB + Bike EMOM with KB lunges

  • Strict Gymnastics + Plyo (Friday): HSPUs, DB Snatch, and Box Jump OVers

  • Partner Conditioning (Saturday): High-volume wall balls and muscle-up scaling

  • Classic CrossFit Sprint (Sunday): Rowing, Dumbbell power cleans and wall walks

Weekend Training Focus:

  • Saturday: Partner strategy, gymnastics scaling, aerobic power

  • Sunday: Sprint-style couplet with wall walk interference and barbell pacing

    “The May Strict Pull-Up Challenge”

    We are looking to see who can log the most Strict Pull-ups in the Month of May! 

    *A note to be smart here about volume and keep light consistent doses rather than really blasting yourself on one day. 

    Post those Scores!

CrossFit Sanitas

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