Join us from 0600-1000 at the Combat PT tent. This year, Luke Kayyem from Scottsdale is our sponsor, and guest speaker.
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Pic courtesy of CrossFit HQ.
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.
Run -> 2K row per mile
Pull Ups -> Buddha Pull Ups* -> Ring Rows
Push Ups -> Bench Push Ups
Air Squats -> to med ball
Leg bleeds – 5 min
Roll out whatever hurts
12 Minutes to Set Max Height, Box Jump
Video courtesy of CrossFit 3216. Plyometrics and in this case a max Box Jump for vertical height tests ones hip explosiveness, speed and leg drive. Jumping is an awesome display of power, athleticism, and relative strength with transfer qualities to nearly every sport.
3 American Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Goblet Lunge (per leg)
6 American Kettlebell Swings (53/35)
6 Goblet Front Squats (53/35)
6 Goblet Lunge (per leg)
9 American Kettlebell Swings (53/35)
9 Goblet Front Squats (53/35)
9 Goblet Lunge (per leg)
*Increase by 3 reps ea time…
Video courtesy of CrossFit Chicago. For the KB Goblet Lunge, these are done in place. Today’s WOD will torch the legs pretty quickly. Go into that pain cave and grind through!
KB weight -> as needed
Couch Stretch – 3 min per leg
Hang from pull up rig – 2 min hang time
5 Rounds For Time:
20/15 Cal Row
25 Burpee Box Jump Overs (24/20)
Find manageable chunks on the Toie2Bars that you can do without hitting failure. This will allow you to not have to spend long periods recovering, and can move faster to the other movements
T2B -> Hanging Knee Raise
Box height -> as needed
Roll out hip flexors
Doorway Stretch – 2 min per side
In 15 Min, Build to a Heavy Set of 5
|Goal is to find a heavy set of five, not necessarily set a 5RM, but if it happens, cool.
6 Dumbbell Strict Press (50/35)
9 Deadlifts (225/155)
30 Double Unders
Video courtesy of CrossFit HQ. For the Strict Press, make sure you are doing them standing, rather than sitting. And keep them strict; no bend in the knee.
DB weight -> as needed. Goal should be unbroken every round
Deadlift weight -> as needed. Shoot for 60% of your 1RM
DUs -> DU attempts through 50 Rope contacts -> 30 Penguin Hops per round
Calf Stretch on rig – 2 min per side
Roll out T-Spine
NOTE: There will be no classes Monday in honor of Memorial Day. Also, the gym is on holiday hours.
We will do “Murph” this coming Friday, 31May, from 0600-1000
Increase weight ea set
Compare to 29Mar
Video courtesy of Catalyst Athletics. Time to re-test our 5X5 on Back Squats! If you hit each progression over the last 9 weeks, you should be able to go heavier each set over what you did from 29Mar.
3 Rounds For Time:
.7 Mile on Assault Bike
100 Double Unders
Just go in knowing your legs will feel like jelly after this WOD. Try to use the run as a quick recovery time between the two harder movements.
Run -> 500M Row
DUs -> 200 SUs
Roll out Quads – 2 min per leg
Calf stretch on rig – 2 min per side
Let’s have a big showing to say good bye to Coach Juan Ortiz today with a nice 2-fer dedication WOD!
Bench Press (Climbing)
250M Row after each set
Rest 5 Min, then
Cal on Ski Erg
Jumps on Bench Press weight should be 10-20 pounds
Score = Two separate Scores. Total Time and Highest Bench Weight
|On the Bench today, look to make 10-20 pound jumps ea set. Ex: Guys bench weight: 135/155/175/195/215, women’s bench weight: 95/105/115/125/135. Go by what you can handle as the goal is to not have to break more than once per set.
Deadlift weight -> 275/195 -> 225/155 -> as needed (shoot for 75% of 1RM) (Or 365/255 for Elite)
Tricep Stretch on Rig
Hang from Pull up rig – 3 min of hang time
Time to see how honing technique over the past 9 weeks has worked for us. Trust in your technique and see what you can move!
20 Min to est 1RM Snatch
20 Min to est 1RM Clean & Jerk
Compare to 14 Mar
Couch Stretch – 2 min per side
Banded OH stretch – 2 min per side
Defranco “Limber 11”
Video courtesy of Joe Defranco. Time for a little mobility work prior to the WOD. Re-test week can be rough, so mobility/recovery is key!
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
Be smart on where you break up you reps. Don’t hit failure before you take a quick break. This will allow you to start back up a lot quicker.
Bar weight -> 75/55 -> As needed (or 115/85 for Elite)
Box height -> 20/16 -> as needed
T2B -> Hanging Knee Raises
Pigeon Pose on Box – 2 min per side
Cobra to Downward Dog x 20
Increase weight ea set
Compare to 2Apr
Video courtesy of Catalyst Athletics. Time to Re-test our 5X5 on Split Jerk! This will help give a good prep for Wednesday’s Oly max out!
Chest to Bar Pull-ups
Little switch on the traditional 21-15-9 rep scheme. So, instead of a big chunk of the work up front, look for the work to increase each round!
C2B –> Chin Above Pull Ups -> Buddha Pull Ups (Or Muscle Ups for Elite)
HSPUs -> Pike Push Ups
Doorway Stretch – 1 min per side
Banded Bully Stretch – 2 min per side