Pic courtesy of Wikipedia. The Combat PT Tent will be closed today as part of this AETC Family Day.
No classes today.
Pic courtesy of Wikipedia. The Combat PT Tent will be closed today as part of this AETC Family Day.
No classes today.
200m Run
30x: Arm Circles both directions
20X: Kickers per leg
10x: Push-ups
10X: Air Squats
10x: Pull ups or rows
10X: Sit ups
200m Run
Pic courtesy of Beyond RX.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.
The Combat PT Tent will be running this WOD from 0600-0900 today.
Video courtesy of WOD Prep.
Scaling Options:
Run -> 2K row per mile
Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Push Ups -> Bench Push Ups
Air Squats -> to med ball
3 Rounds:
5 Inchworm push ups
10 Spider-Man Lunges
15 Air Squats
8 Huggers
Then…
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, front squat, press, push press, push jerk, split jerk
Climb in weight every time you come back to the Power Cleans
The CrossFit Games Qualifier Experience week concludes with one of the WODs that will be seen in ALL semifinal events, the Barbell Complex. To prepare for this, our first piece is a 12 min EMOM, allowing you to slowly get heavy on the movements prior to your three attempts at the complex
1 Minute per Complex attempt
4 Minutes rest between lifts
Video courtesy of the Torian Pro. The barbell complex will consist of 3 Cleans (Power or Squat), 2 Front Squats, and one Shoulder-to-Overhead (can be press, push press, push jerk, or split jerk). Set up a clock where you get one minute to get through the complex each of the three rounds, and have a 4 min rest after each round. This complex will test your grip strength, you core stability, and your overhead positioning. Remember, you have the full minute to get through, so as long as your hands don’t come off the bar, and the bar doesn’t rest longer than a touch and go in between the cleans, if you find a spot to rest prior to finishing, do so to make sure you are set to accomplish the next movement in the complex.
For a little motivation (video courtesy of The CrossFit Games), jump to the 6-hour mark to watch Tia-Clar Toomey kill this one!
Video courtesy of Train FTW.
1 Min bike
10 Cobra to downward dog
5 single arm DB deadlift per side
8 box step overs
5 cobra to hip snap
5 single arm high pull per side
10 kip swings on rig
8 alt DB snatch
5 kipping knee raises
6 box jump overs
Pic courtesy of the CrossFit Mid Atlantic Challenge. Will will do a version of this WOD today
15 Min Time Cap
Video courtesy of Invictus Fitness. Some good tips on Alternating DB Snatch. Our second stop on our CrossFit Games qualifier experience week takes us to Knoxville, TN, where the CrossFit Mid Atlantic Challenge goes down May 27-29. WOD 5 for the individuals will see a good mix of everything. Don’t aim to sprint through the 2K bike. Keep a good pace, but leave some in the tank to get through the rest.
Scaling Options:
No Bike -> 2500 Row
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups
DB weight -> 35/25 -> as needed
Box height -> 20/16 -> as needed
Video courtesy of Train FTW.
Pic courtesy of The CrossFit Games. With “Murph” going down on base this Thursday, thought we would take the rest of the week and get a look at the next step towards the CrossFit Games, the semifinal round. We’ll take a look at WODs that will be used for the age group qualifiers, an event-specific WOD, and one of the Semifinal WODs that will be used at ALL of the Semifinal events. For more info on the CrossFit Semifinals, click here.
3 Rounds:
250M row
10 scap push-ups (see video below, courtesy of Performance Place Sports Care & Chiropractic)
8 Twisting push ups
6 Cobra to downward dog
Then…
Banded triceps stretch – 1 min per side (see video below, courtesy of RFT Coaching)
2×5 empty barbell bench press
Warmup to working weight on bench
Bench weight – 185/125
Time cap: 30 minutes
Video courtesy of The CrossFit Games. Our journey through the next round of the CrossFit Games qualifiers starts with the age group qualifiers, WOD 1. Classic push/pull combo here with rowing and bench press. Aim for a weight where you can get a good 10 reps finished before having to rack the weight and rest
Scaling Options:
Bar weight -> 165/115 -> 135/95 -> 30-40% of Bench 1RM
10 Cal Bike
10 Squat2Stands
10 Thoracic High Fives
30 sec calf stretch per side
200M jog
10 Kickers per leg
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
2X10 empty bar back squats
Increase weight ea set
Compare to 31Mar2022
Video courtesy of Catalyst Athletics. We finish up re-test week with a good day of Back Squats!! All the weeks of working the 2-sec pause at the bottom of the squat should help you to move more weight today than you did on 31Mar. Finish strong!!!
Time cap: 14 Min
We finish off re-test week with a cardio burner! You can either keep a consistent pace throughout the WOD, or turn up the volume and press the pace per section. Be a fun way to end the week!
Scaling Options:
Run -> 250M row per 200M run
Video courtesy of CrossFit Federal Hill
250M Row
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
20 arm circles
20 over and backs
Burgener warm up (do before Snatch) – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff
Clean & Jerk w/u (do before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
Compare to 16Mar2022
Video courtesy of Albany CrossFit
3 Rounds:
5 Inchworm push ups
10 Spider-Man Lunges
15 Air Squats
8 Kip Swings
Videos courtesy of Functional Bodybuilding. Quick demos of the single-arm bench press and row. We’ll take the first 9 minutes to prime us for the upcoming pull ups and push-ups in our WOD.
Complete all reps of each exercise before moving to the next.
Time Cap 20 Min
Continuing our “Murph” prep with a fun benchmark WOD, “Angie”. Since you are not able to partition these reps (must go through all reps of one movement prior to moving on), this is good practice if you plan on doing “Murph” un-partitioned (as it was originally written).
Scaling Options:
Pull ups -> Buddha Rows -> Ring Rows
Chest2Bar -> chin above pull ups
Push Ups -> Band assisted push ups -> push up off bench
Video courtesy of Alex Simone. Keep the band by the hips.
Sit ups -> feet anchored
Air Squats -> to depth
Video courtesy of Albany CrossFit
50 Single Unders
10 Iron cross
10 Scorpions
30 high-jump single unders
10 Bow2Bends
10 Squat2Stands
20 Double Unders or 3 attempts
20 calf pedals in downward dog
Increase weight ea set
Compare to 25Mar2022
Video courtesy of Starting Strength. Re-test week continues with Deadlifts today. We want to aim to go heavier per set than we did on 25March. Keep your core braced throughout the sets and you’ll get that weight up!!
With our posterior chain all engaged from the deadlifts, we will continue to fire on it with heavy Russian Swings and dubs! Really get a good hip hinge going to move the KB and keep the hamstrings engaged in your rope jumps.
Scaling Options:
KB weight -> 53/35 -> as needed
Double Unders -> 80 Single Unders per round
2 Rounds:
200M jog w/med ball
5 Med ball deadlifts
5 med ball cleans
5 med ball front squats
5 med ball push press
5 med ball thrusters
10 twisting push ups
2 Wall walks
Increase weight ea set
Compare to 23Mar2022
Video courtesy of CrossFit HQ. Re-test kicks off with our 5X5 Bench Press!! If you have gotten in all the previous sessions during this cycle, we should see an increase per set on your 5X5 today. Stay tight, and get some weight moving!!!
Time Cap: 16 Min
Little 2-round mini chipper to finish off day one of re-test week. Best advice I can give is try to limit rest to just transition time between movements.
Scaling Options:
Med Ball weight -> 14/10 -> as needed
DB weight -> 35/25 -> as needed
Box height -> 20/16 -> as needed
Strict HSPUs -> Pike Push up off box -> high kneeling DB press
Video courtesy of Black Iron Gym
Video courtesy of Train FTW.