Workout Highlights - week of May 19th
🗓 Weekly Programming Preview | CrossFit Sanitas
Get ready for a well-rounded and challenging week at CrossFit Sanitas — one that blends classic strength, skill refinement, and some good old-fashioned suffering (the fun kind). From heavy squats to hero WODs to the ultimate community throwdown with Murph, we’ve got something for everyone.
Monday — Legs & Midline to Kick It Off
We’re starting strong with a classic Back Squat session: 10 sets of 3 reps @ moderate loads, building power and positioning under fatigue. After that, we’ll shift gears into a strength-conditioning EMOM that zeroes in on midline control and quality core work. It’s a focused start that sets the tone for the week.
Tuesday — Push Power + Aerobic Grind
We’ll hit a wave-loading Bench Press session to build upper body pushing strength with intent and tempo. Then we hit the gas with "Grand Theft Auto", a burner that tests your aerobic capacity across multiple rounds. The goal? Sustain, sustain… and then sustain a little faster.
Wednesday — Snatch Day + High-Paced AMRAP
We dive into technical proficiency today with a Snatch Complex designed to refine mechanics, timing, and bar path. After that, it’s a spicy 7:00 AMRAP that demands quick transitions and sharp movement efficiency. Expect a complementary EMOM that rounds out the session and reinforces your earlier positions under fatigue.
Thursday — Deadlifts + Hero WOD “DT”
Hero WOD #1 of the week! We’ll open with a Deadlift progression paired with Seated Box Jumps — combining raw strength and explosive power. Then we roll into “DT”, a gritty barbell conditioning test of grip, grit, and pacing. This one hits hard in all the right places.
Friday — Prime the Engine for Murph
Today is all about priming, not draining. We’re going after a short, high-intensity aerobic piece that will fire up the system without crushing volume. It’s meant to keep you sharp and moving without spiking soreness — perfect for setting you up to crush Murph tomorrow.
Saturday — Murph Day 🇺🇸
It’s here! "Murph" — the Memorial Day weekend tradition and a true test of stamina, mental grit, and community. Whether you're going RX with a vest, partitioning the reps, or scaling volume to match your fitness, find your STRATEGY GUIDE HERE. Let’s show up, throw down, and remember what this one stands for.
Sunday — Skills, Midline, and Finishing Strong
We close the week with a handstand walk-focused skill day, dialing in balance, shoulder stability, and midline engagement. After a week heavy on muscular endurance, this is a great way to challenge the body without overloading it. Stay sharp and finish strong.
Murph Is HERE
We’ve designed the week to support optimal prep and performance this Saturday for Murph. We’ll offer modifications and scaling options so you feel confident.
Questions? Grab a coach—we’re here to help you train with purpose.
— The Sanitas Coaching Team
“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!