We finish our look back at the CrossFit Semifinal events with a WOD inspired from Event 1 from the 2026 Legends Championship. Straight-up grinder! Know you are going to be around for a long time instead of a good time.
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or ring rows
Videos courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).
WOD:
For Time:
15 OHS (95/65)
15 Burpee Box Get Overs (40”/30”)
15 DB Thrusters (35/25)
15 Power Cleans (115/75)
15 Chest2Bar Pull Ups
15 HSPUs
15 Chest2Bar Pull Ups
15 Power Cleans (115/75)
15 DB Thrusters (35/25)
15 Burpee Box Get Overs (40”/30”)
15 OHS (95/65)
Time Cap – 32 Min
Today’s WOD is inspired from the “King Arthur II” event from the Torian Pro Semifinal event. Basically, an up-and-down-the-mountain chipper. Notice the weight changes on your bar from OHS to Power Clean.
Scaling Options:
Bar weight -> as needed
HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)
C2B Pull Ups -> Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> as needed
HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)
DBs -> 25/15 -> as needed
Cool Down:
Tabata Roll out
Spend :20 per body part with foam roller. Take :10 break between body parts
Barbell Warmup – With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, power snatch from mid-shin
WOD:
2 Rounds of:
15/12 Cal Row
10 Power Snatch (115/75)
10 Toe2Bar
-then-
2 Rounds of:
15/12 Cal Row
10 Power Snatch (95/55)
10 Toe2Bar
Video courtesy of CrossFit HQ.
Today’s WOD is inspired from Event 2 of the French Throwdown CrossFit Semifinal event. Don’t come out on fire on part one of this WOD. Save some juice so you can turn up the pace on part 2 when the weight gets a little lighter.
10 Thread the needle per side Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
S/S/S:
EMOM for 9 Min:
Min 1 – 1 Wall Walk + :10 Handstand Hold
Min 2 – 10 Step-back lunges
Min 3 – Rest
Video courtesy of No Excuse CrossFit.
This EMOM will prep us up for today’s WOD. Focus on tight core during the wall walk and hold. On the reverse lunge, maintain an upright torso (focus the eyes on something directly in front of you instead of the ground).
WOD:
10 Min AMRAP:
50’ DB Walking Lunge (50/35)
2-4-6-8-10…etc Strict Handstand Push Ups
Video courtesy of The CrossFit Games.
Our de-load week/look at the CrossFit Semifinal WODs kicks off with WOD # 5 of the Online Age-Group Semifinals. This ascending strict HSPU ladder ups the ante with some taxing your legs and shoulder with 50’ walking lunge segments between the sets of strict HSPUs. Take the transition time coming off the lunges to shake out the arms prior to going up on the wall
Scaling Options:
DB weight -> 35/25 -> as needed
Strict HSPUs -> Kipping HSPUs -> Pike push ups off a box or floor -> high kneel strict DB press
2 Rounds (if wearing a vest, put vest on for Round 2):
200m Run
Banded 7s*
10 Squat2Stands
10 Kickers per leg
5 Push-ups
10 Air Squats
-On Rig-
5x: Beat swings
5x: Kip Swings
5x: Pull Ups or Ring Rows
A Skip 30’ and back**
B Skip 30’ and back**
Videos courtesy of Mayhem Athlete and Runify, respectively.For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down)
WOD:
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Wear a weighted Vest if you have one
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Unfortunately, the Combat PT Tent is not doing a special event for this WOD this year, but it is still the workout of the day, so feel free to do this either at the Combat PT Tent or over at the track.
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 weighted vest or body armor, wear it. Looking for strategies? (video courtesy of WOD Prep)
Scaling Options:
Run -> 2K row per mile
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row
Snatch Warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
Clean & Jerk Warmup (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, 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
WOD:
20 Min to establish a 1RM Snatch
20 Min to establish a 1RM Clean & Jerk
Compare to 18Mar2026
Re-test week continues as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!! Needs some motivation? Watch this (courtesy of Weightlifting House)…
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
Cool Down:
Oly Wall Stretch – 2 min
Banded OH Med Ball Stretch – 2 Min
Videos courtesy of Albany CrossFit and Barbell Shrugged, respectively.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats
S/S/S:
2-sec Pause Back Squat
5X5
Increase weight ea set
Compare to 27Mar2026
Video courtesy of Catalyst Athletics.
Our next stop on our re-test week is our 5X5 test on 2-second back squats. Again, if you hit each session of paused back squats this cycle, then there should be no reason each set of 5 is heavier to its corresponding set from 27Mar. Make sure you keep the core and legs tight in that pause!
WOD:
12 Min AMRAP:
6 Alternating 1-DB Devil’s Press (35/25)
8 Wall Balls (20/14)
10 GHDs or Stick Sit Ups
Goal – 6-8 Rounds
Videos courtesy of Functional Bodybuilding and Mayhem Athlete, respectively.
Don’t let that hear rate spike early in this WOD or 12 minutes will feel like 12Hours! Be steady and efficient!
Programming note: With the Combat PT Tent closed on 25May for Memorial Day, we will run “Murph” as the Workout of the Day this Thursday.
Warmup:
1:00 Row
10 Bow to Bends
10 Cherry Pickers
10 Iron Cross
10 Alt Tow Touch in Down Dog
1:00 Ski Erg
10 Over & Backs
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X5
Increase weight ea set
Compare to 25Mar20206
Video courtesy of Starting Strength.
We begin our re-test week with our 5X5 test on Deadlifts. If you have been hitting each deadlift session this cycle, then you should be able to go heavier each round than you did on 25Mar.
WOD:
16 Min EMOM:
Min 1 – 13/11 Cal Row
Min 2 – 11/9 Cal Ski Erg
Goal – finish each round ~ 45 seconds
Video courtesy of The Barbell Physio.
Efficient and repeatable performance is what we are looking for today in this cardio EMOM. We go from hip extension to hip hinging every minute with the row and ski erg. Don’t sprint from the get-go, but rather focus on strong, consistent pulls using hip drive to move the erg in both minutes. Again, your goal should be taking no longer than 45 seconds each minute to finish. If you bust the time on one given minute, finish the movement you are on, then rest until the start of the next round, and scale back the cals to make sure you finish under the time cap the next time.
Joint Strike CrossFit 