Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

5 Inchworm Push Ups

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pull Movement this cycle will be the Clean Deadlift.

The clean deadlift is the most basic strength builder for the pull of the clean. It resembles a standard deadlift to large degree, but the big difference is that the positions, posture and balance match that of a clean, rather than allowing the higher hips, balance toward the heels, and potentially rounded back of a standard or powerlifting deadlift. Set the clean starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, clean-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.

At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned back very slightly—any backward lean should be from the hip, not hyperextension of the lower back.

WOD:

For Time:

80 Bench Press, 115/80 or 65-70% of 1RM

* Every time you break complete:

10 Dumbbell Bent Over Rows, 35/25 lbs

— then —

5 min Rest

— then —

80 Dual DB Deadlifts (50/35)

* Every time you break complete:

10 Bench Dips

-Time Cap – 20 Min-

Video courtesy of Marcus Filly.

Be smart on how many reps you want to get done right out of the gate.  Going for a monster set could make fatigue set in rather quickly.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

DB Bent over Row weight -> 25/15 -> as needed (ELITE: 50/35)

DB for Deadlifts -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Scorpion Stretch – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

1 Min Echo Bike

30 Single Unders

10 Calf Pedal in Down Dog

20 High-jump single unders

10 Calf Pedal in Down Dog

15 Double Unders or 3 attempts

1 Min Ski Erg

10 Over & Backs

10 Calf Pedal in Down Dog

WOD:

For Time:

5000/3925M Echo Bike

1200/942M Ski Erg

120 Double Unders

30 Min Time Cap

Video courtesy of Monroe Miller.

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.

Scaling Options:

Dubs -> 80 Double Unders -> 50 Double Unders -> 240 Single Unders

Cool Down:

Child’s Pose – 2 Min

Calf Pedal in Down Dog – 30 per side

Warmup:

Banded 7s*

-then-

3 Rounds:

5 Bow2Bends

5 empty bar RDLs

5 hang muscle cleans

5 hang power cleans

5 Thrusters

5 OHS

-then-

5 Cobra to hip snap

2 Box get overs at WOD height

:20 Handstand Hold

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

Warmup:

1:00 Row

10 Hollow Rocks

10 Bow2Bends

10 Iron Cross

10 Alt Toe Touch in Down Dog

10 Huggers

10 Over& Backs

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

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.

Scaling Options:

Bar weight part 1 -> 95/65 -> as needed

Bar weight part 2 -> 85/45 -> as needed

T2B -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Cool Down:

Cobra Pose – 2 Min

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

200M jog

Spider-Man Lunge 25’

Heel2Toe 25’

Side lunge 25’ and back

Inchworm 25’

Stiff-leg bear crawl 25’

1 Wall Walk

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Pic courtesy of Farmer’s Almanac. The Combat PT tent will be closed in observance of Memorial Day

Pic courtesy of Edmiston Group.  The Combat PT Tent will not have any classes today in observance of the Wing Readiness Day

Warmup:

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

Push Ups -> Bench Push Ups

Air Squats -> to med ball

 

Cool Down:

Leg bleeds – 5 min

 

Roll out whatever hurts

 

Warmup:

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

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.

 

Warmup:

200M jog

Spider-Man Lunge 30’

Hell2Toe 30’

Side Lunge 30’ and back

Walking Kicks 30’

10 Hollow Rocks

5 Med Ball Squats

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!

 

Scaling Options:

DB weight -> 25/15 –
> as needed (ELITE: 50/35)

Stick Sit Ups -> V-Ups -> AbMat Sit Ups

 

Cool Down:

Spider-Man Lunge hold – 1 Min per side

 

Scorpion Stretch – 1 Min per side