Warmup:

1:00 Ski Erg

10 Iron Crosses

10 Scorpions

10 Alt Toe Touch

1:00 Row

10 Bow2Bends

10 Kneeling Lat Stretch

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

Team Semifinal WOD 4 Inspired

3 Rounds:

10/7 Cal Row

10 Alt DB Snatch (50/35)

15 Box Jumps (20″/16″)

10/7 Cal Ski Erg

20 Alt Db Snatch (35/25)

10 Box Jumps (24″/20″)

Video courtesy of the CrossFit Games. For the final heat from the North American East Team WOD 4, start watching at the 1:22:22 mark.

Today’s WOD is inspired from Event 4 of the team competition from the North American East Semifinal event.  The actual event had one pair of the team doing the first Ski Erg, DB Snatch, and box jump piece while the other pair do the second part.  Once both finished, they would switch.  Originally this WOD was 5 rounds, so each pair got to do one side 3 times and one side twice.  Since you will be doing this solo, wanted to give you three rounds of the whole thing!  So yes, the first part, the DBs are heavier ad the boxes are shorter than the last part, but the reps will even things out.  Stay steady in your box jumps and attack those snatches!

Scaling Options:

1st DB weight -> 35/25 (ELITE:90/60)

1st box -> 16/12(ELITE 24)

2^nd DBs -> 25/15 (ELITE: 70/50)

2^nd box – >20/16(ELITE: 30)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Echo Bike

10 Iron Crosses

10 Scorpions

10 Alt. Toe Touch

1:00 Jump Rope

20 Calf pedals in down dog

10 Kneeling Lat Stretch

200M jog

50’ L-arm suitcase carry

50’ R-arm suitcase carry

10 light renegade rows

Video courtesy of The CrossFit Games. Our de-load/transition week is upon us, so we thought what better time to pay tribute to the return of the CrossFit Semifinal stage of the 2023 CrossFit Games!  Over the next several weekends, CrossFit will hold its semifinal events, with top performers going on to the 2023 CrossFit Games this July in Madison Wisconsin.  So, we will have WODs that are inspired version of the tests those athletes have to complete at the Semifinals.

WOD:

Individual Semifinal WOD 1 Inspired

For Time:

1.25 Mile Echo Bike

100′ Dual KB Farmer Walk (70/55)

15 Renegade Rows (per arm) (50/35)

1200M Run

100′ Dual KB Farmer Walk (70/55)

15 Renegade Rows (per arm) (50/35)

100 Double Unders

100′ Dual KB Farmer Walk (70/55)

15 Renegade Rows (per arm) (50/35)     

35 Min Cap

Video courtesy of CrossFit Hubtown. Our first WOD this week is based on WOD 1 of the Individual events.  Steady cardio and moving heavy objects is the name of the game.  In the Renegade Rows, keep your core tight and hips level

Scaling Options:

Echo bike (ELITE:3,000 M)

KB weight -> 55/53-> as needed

DB weight -> 35/25 -> as needed (ELITE: sub farmer walk and renegade rows for hand-over-hand sled pull @ 225/180)

Video courtesy of Progressive Strength and Conditioning

Run -> 1200M row (ELITE: 2K run)

Dubs -> 200 Single Unders (ELITE 1K Ski Erg)

Cool Down:

Forearm rollout on barbell – 2 Min per side

Downward Dog hold – 2 Min

Pic courtesy of Wikipedia.  The Combat PT Tent will be closed for the AETC Down Day.

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

10X: Sit ups

200m Run

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Pic courtesy of East 80 CrossFit.

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.

Video courtesy of WOD Prep

Scaling Options:

Run -> 2K row per mile

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

Note:

Due to unforeseen circumstances, we must cancel our MURPH Event this Thursday.
That said it is STILL the programmed WOD for that day. Just keep in mind your
fitness level and hydration and if you feel too fatigued, please scale WWAYYY back or stop.

Signs of Rhabdomyolysis (often called rhabdo)include…

Muscle excessive pain/swelling in the shoulders, arms, thighs, or lower back
Muscle weakness or trouble moving arms and legs
Dark red or brown urine or decreased urination
Some cases may show no Muscle-related symptoms

If you are experiencing new, severe, or persistent symptoms, contact a health care provider.

Warmup:

1:00 Row

10 Iron Crosses

10 Scorpions

10 Alt Toe Touch

1:00 Row

10 Bow2Bends

10 Kneeling Lat Stretch

Barbell Warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Staggered stance RDLs(5 per leg), Deadlifts.

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength.

Final time hitting our Deadlifts prior to re-testing our 5X5.  Today, the goal is start with a heavy set of 5, followed by a heavier set of 4, then a heavier set of 3, an even heavier double, and finishing with a heavy single for the day.  If that single just happens to be a new 1RM, cool!  If not, make it a heavy one for the day.

WOD:

10 Min AMRAP:

Box Get Overs (48″/40″)

100′ Dual KB Front Rack Carry (35/25)

15 Cal Row

Video courtesy of RXFit.

Today we add a fun little new move. Think of Box overs like hopping over a fence.  Hoist yourself up to the top and get over without having to stand up on top. As you’ll see in the video, to stack the boxes and keep them as safe as possible, grab two bands and wrap them around the boxes.  You are welcome to put an ab mat on the top so your knee doesn’t have to dig in to the wood at the top.

Scaling Options:

KB weight -> 25/15 -> as needed (ELITE: 55/35)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

2X:

10 Squat2Stands

8 Pushup2Downward Dog

4 Single-arm DB Hang Clean

4 Single-Arm DB Push Press

10-sec Hollow Hold

Then…

2 Wall Walks

20-sec Handstand Hold

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

In 8 Min, Complete:

20 Alternating Single-Arm DB Hang Clean & Jerk (50/35)

15 Handstand Push Ups

30 Wall Balls (20/14)

25 Ab-Mat Sit Ups

Rest 2 minutes

*Repeat for a total of 3 Rounds

Score = Total Work Time

Video courtesy of Functional Bodybuilding.

Steady pace on the movements and manageable chunks will allow you to get through all the work in under 8 minutes a round. Save your shoulders in the hang power clean & jerks by using your hips as much as possible to move the weight.

Scaling Options:

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

HSPUs -> Pike push up off box or floor -> high kneel DB press (ELITE: deficit HSPUs)

MB weight -> 14/10 -> as needed

Ab mat sit ups -> feet anchored (ELITE: GHDs)

Cool Down:

Cobra Pose – 2 Min

Banded Bully stretch – 1 Min per side

Pic courtesy of San Diego Personal Training.  Reminder, the Combat PT Tent will be running “Murph” from 0600-0900 this Thursday.  Be there!

Warmup:

1 Min Echo Bike

10 Spider-Man Lunge

6 Inchworm Push Ups

10 Scorpions

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind The Neck Push Press

5 PVC OHS

5 PVC Drop Snatches

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Snatch Complex this cycle before we do our Oly re-test.  The %s go up, so really dial in the technique today!

WOD:

On a 14 Min Clock…

0:00-10:00:

Every 2 Min, :20 Sprint on Echo Bike

(Keep track of Cals each sprint)

10:00-13:00 – Rest

13:00-14:00:

Max Cals, Echo Bike

Score = Cals from sprints + Max Cal from 1:00

Looking to get a full-out effort on these sprints.  Should be at a pace where the remaining time of the 2 minutes is needed for recovery.  That last minute is where you then dig in and go full send…kind of like Tim Paulson in this video (courtesy of The CrossFit Games)…

Cool Down:

Couch Stretch – 2 Min per side

Med ball Thoracic Extension – 2 Min

Video courtesy of Chalk Fitness

Warmup:

3 Rounds:

8 Squat2Stands

6 Inchworm push ups

4 Lunges

8 Hollow Rocks

6 Box step ups or jumps

4 Sit Ups

then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

10,9,8,7,6 (per leg)

Increase weight ea set

Video courtesy of T-Nation. Last go at the Back-rack Front Foot Elevated Split Squat before we retest the 5X5.  Today, we look to push the muscular endurance a little more with higher rep sets of 10 per leg, 9 per leg, 8 per leg, 7 per leg, and 6 per leg. The set of 10 should be heavy enough where the last rep it takes all you have to keep good form.  From there, make increases depending on how the body feels.  There may be a set or two where you stay at the same weight.  If your body is at that point, play it smart.

WOD:

EMOM 15:

Min 1 – 12 Box Jumps (24″/20″)

Min 2 – 30 Air Squats

Min 3 – 25 Ab-mat Sit Ups

Video courtesy of CrossFit HQ.

Today’s WOD is all about movement efficiency.  Look to finish each minute’s work in roughly 30 seconds.  What I want you to make your big focus in body position on the air squat.  Far too often do I find athletes looking at the ground, thus making their body lean forward during an air squat.  Not only does this prevent a full lock out of the hip (finish position = hips and knees fully extended), but it puts stress on the low back.  Who needs that?

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Air Squats -> to target (ELITE: Goblet Squats w/70/55 KB)

Ab-mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

200M Jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’

10 Kneeling Lat Stretch

10 Scorpion Stretch

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

WOD:

Every 4 Min for 24 Min:

400M Run

Max Weighted Strict Pull Ups

Load – up to athlete

Score =Total Pull Ups

Video courtesy of Train FTW.

Goals today: keep a steady pace on your run and really work some good strength building in the weighted strict pull ups.  How you hold the weight is totally up to you.  As seen in the demo video, you could hold a DB between your thighs, or down by the ankles, or use a belt chain to hold the weight. For those looking to do “Murph” with a vest, why not do your runs and pull ups with that vest?  If you want to add even more weight when doing the strict pull ups, go for it!

Scaling Options:

Run -> 500M Row

Weighted strict pull ups -> Bodyweight strict pull ups -> banded strict pull ups (lightest band possible) (ELITE: Wear vest you plan to use in “Murph”)

Cool Down:

Lat Stretch on rig – 1 Min per side

Pigeon Pose – 1 Min per side