Monday Masters Qualifier Workout #1 3 Rounds of: 50ft Farmers hold walking lunges 20 Toes to Bar Straight into 2 Rounds of: 50ft Front rack walking lunges 15 Chest to bar pull ups Straight into 1 round of: 50ft OH walking Lunges 10 Bar MUs RX:50/35 20 Min Time Cap
Monday Partner Fun! 30 Rounds for Time (15 each person) 3 Bar facing burpees 3 Power cleans 3 Front Squats 3 Shoulder to OH 3 Bar facing burpees RX Weight: 135/95 ***Every 5:00, partners just stop and run 100m Together. Start with 100m run together.
Monday Every 2:30 for 5 rounds 3 Back Squats@90% of 3 rep max. + 6 Banded Jumps(Purple or Black Again)4 Rounds For Time 50ft DB Farmers Hold Walking Lunges 50/35 6 DB Burpee Deadlifts 8 Box Jump overs 30/24 12 Min Time Cap
Monday Every 2:30 for 5 Rounds 3 Deadlifts@90% of the 3 rep max that you hit a few weeks ago. Based on feel if you didn’t do that. + 10 walking DB RDLs-5 each leg6 Rounds 2:00 Work and 1:00 Rest 15/12 Calorie Assault Bike 14 Alternating DB Snatches 40/25 RX+:50/35. Only RX+ if you …
Monday Murph Prep Workout! ***Vest Optional For time 200m run 40 Walking Lunges 200m run 50 Push Ups 200m run 5 Rope Climbs 200m run 30 Walking Lunges 200m run 5 rope climbs 200m run 50 Push Ups 200m run 20 walking lunges 200m Run ***27 Min Time Cap
Monday 15 mins to Establish a 3 rep max Back Squat10 min AMRAP 100m run or 150m row 10 DB step ups(not overs)35/20 5 Burpee Deadlifts 35/20 ***Both DBs will be the same for step ups and BD.
Monday RETEST 23.3 OR 12 min UP AMRAP 3 DB Shoulder to OH 35/20 3 strict pull ups(banded if necessary) 10 Double Unders ***Add 3 reps to each of the first 2 movements and 10 to the double undersWhen workout is complete, immediately go into either a 1 Mile Run or 2000m row buy out
Monday REDO 23.2a 23.2 b Or 20 Min AMRAP 20/16 Calorie Bike 15 Toes to Bar 10/8 Calorie Bike 5 Wall Walks
Monday Every 1:30 for 5 rounds 5 Back Squats ***Again, on the lighter side. No percentages .4 Rounds For Time 50m Sled Pull 100ft Double DB Walking Lunge(farmers hold) 400m run 20 min Time Cap
Monday 3 rounds each for time 18/15 calorie bike 15 Russian KBS, 72/53 Rest 1 minute after each round 3 rounds each for time 18/15 Calorie bike 15 Wall Balls, 20/14 Rest 1 minute after each round 3 rounds each for time 18/15 Calorie Bike 14 Alternating DB Snatches, 50/35 Rest 1 minute after each …
COACH
Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.
He brings a wealth of knowledge and a great attitude to our growing community!
M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist
COACH
After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.
I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.
Crossfit Inc. Level 2
USA Weightlifting Level 1
Crossfit Inc. Rowing
Crossfit Inc. Endurance
Crossfit Inc. Movement and Mobility
P.S.E. Art of Breath