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.
Warmup:
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
WOD:
CrossFit Age (35-49) Group Semifinals
WOD 1
For Time:
500M row
30 Bench Presses
1000M row
20 Bench Presses
2000M row
10 Bench Presses
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
Cool Down:
Scorpion hold – 1 min per side