https://crossfitallure.com/index.asp?pageid=1&startdate=20260501 Daily Workout for May 1, 2026 en-us Fri, 01 May 2026 00:00:00 MST Fri, 01 May 2026 15:20:31 MST https://crossfitallure.com/index.asp?pageid=1&startdate=20260501 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitallure.com/images/icons/rssfeed.png 39 31 https://crossfitallure.com/index.asp?pageid=1&startdate=20260501 https://crossfitallure.com/index.asp?pageid=1&startdate=20260501 Fri, 01 May 2026 00:00:00 MST Welcome to May! This month, we’ll focus on preparing to take on Murph. Expect to see skill work, longer-duration efforts, and continued focus on improving endurance and stamina from April.<br /><br />WARM-UP:<br />200m walk<br />3-5 sets:<br />10 PVC pass-throughs<br />5 false-grip ring rows<br />6 air squats<br />5 hand-elevated ring push-ups<br /><br />WOD MOVEMENT REVIEW & WARM-UP:<br />Ring muscle-ups + Hang power cleans<br /><br />EMOTM x 5mins:<br />1 false-grip ring pull-up<br />1 false-grip chest-to-ring pull-up<br />1 strict muscle-up<br /><br />2-3 sets:<br />4 hang power cleans<br />– Rest :30-1:00 between sets.<br />– Build in load<br /><br />'NASTY GIRLS' WOD: 3 rounds for time<br />Rx:<br />STIMULUS 9:00-13:00 for most<br />50 air squats<br />7 ring muscle-ups<br />10 hang power cleans (135/<br />95)<br /><br />Rx2 - low ring muscle-ups, 95/75<br />Rx3 - 15 ring rows, 65/45<br /><br />MODIFICATIONS:<br />-Air squats, modify reps, e.g., 30<br />-Ring muscle-ups, modify reps then movement, e.g., jumping muscle-ups, low-ring transitions, or ring rows<br />-Hang power cleans, modify weight then reps then movement, e.g., dumbbell hang power cleans<br /><br />STIMULUS NOTES:<br />9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00<br />Gymnastics and weightlifting triplet<br />Moderate load, high skill<br />Air squats in 2:00 or less<br />Muscle-ups in 1-3 sets<br />Hang power cleans in 1-3 sets<br /><br />STRETCHING:<br />1:00 foam roll quad/leg<br />1:00 foam roll lats/arm https://crossfitallure.com/index.asp?pageid=1&startdate=20260501 https://crossfitallure.com/index.asp?pageid=1&startdate=20260501 Fri, 01 May 2026 00:00:00 MST 'NASTY GIRLS' WOD: 3 rounds for time<br />Rx:<br />STIMULUS 9:00-13:00 for most<br />50 air squats<br />7 ring muscle-ups<br />10 hang power cleans (135/<br />95)<br /><br />Rx2 - low ring muscle-ups, 95/75<br />Rx3 - 15 ring rows, 65/45<br /><br />MODIFICATIONS:<br />-Air squats, modify reps, e.g., 30<br />-Ring muscle-ups, modify reps then movement, e.g., jumping muscle-ups, low-ring transitions, or ring rows<br />-Hang power cleans, modify weight then reps then movement, e.g., dumbbell hang power cleans<br /><br />STIMULUS NOTES:<br />9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00<br />Gymnastics and weightlifting triplet<br />Moderate load, high skill<br />Air squats in 2:00 or less<br />Muscle-ups in 1-3 sets<br />Hang power cleans in 1-3 sets