Warmup:

3 Rounds:

:30 Bike (keep cadence at 65)

5 Cobra to Downward Dog

10 Plank Shoulder Taps

10 Hollow Rocks

:30 jump rope

1 Wall Walk w/:20 Handstand Hold

Then…

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

20 Min AMRAP:

5 Toe2Bar

10/8 Cal Bike

10 Handstand Push Ups

10/8 Cal Bike

20 Double Unders

10/8 Cal Bike

Video courtesy of Rogue Fitness.

Not gonna lie, this is a Bike WOD, disguised with a few other movements.  Best suggestion I can give you is, when on the bike, don’t focus on how many Cals you have left, but try to keep your cadence (number at the top right of the Echo Bike display) between 65 and 70.  This is a fast enough pace to get the work done quick without going into a full-on sprint.

Scaling Options:

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise-> Strict Knee Raise -> V-Ups

Double Unders -> 40 Single Unders (ELITE: 40 Dubs)

HSPUs -> Pike push up off box or floor (ELITE: deficit HSPUs)

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 2 Min per side

Warmup:

8 Box Step ups

Spider-Man Lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: Strict Press, Shrugs with bar locked out overhead, push press, push press with pause in dip

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 5Apr2023

Video courtesy of Catalyst Athletics.

Re-test week kicks off with a re-test of our 5X5 on for Push Press.  The goal is, you should be able to go heavier per set than you did on 5 Apr.  Keep the core tight, shoulder and lats engaged, and you got this!

WOD:

3 Rounds:

15 Med Ball Sits Ups (20/14)

20 Alt Single DB Step Box Step Ups (24/20”) (50/35)

25 Wall Balls (20/14)

Video courtesy of Pure Physio.

Today’s stimulus will hit core stability first, followed by leg fatigue, and then combine those two in the last movement.  So, keep the core tight int h MB sit ups, shake out your legs between the step ups and wall balls.  On the step ups, you can hold the DB any way you like.

Scaling Options:

MB weight -> 14/10 -> as needed (ELITE: GHD Sit Ups)

Box height -> 20/16 -> as needed

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

:30 jump rope practice

Jog 30’ and back x4

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

:30 jump rope practice

Inchworm 30’

Spider-Man Lunge 30’

:30 easy row

:30 med row

:20 row sprint

WOD:

Age Group Semifinal WOD 1

For Time:

1,000M Row

100 Double Unders

20 Shuttle Runs (25’ out, 25’ back = 1 shuttle run)

750M Row

75 Double Unders

15 Shuttle Runs

500M Row

50 Double Unders

10 Shuttle Runs

250M Row

25 Double Unders

5 Shuttle Runs

Time Cap: 25 Minutes

Video courtesy of The CrossFit Games. We finish our salute to the Semifinals with WOD 1A from the age group semifinal WODs as it was written.  All cardio!!! Good, hard pulls on the row, smooth rhythm on the rope work, and stayed pace on the shuttle runs will win they day!

Scaling Options:

Dubs -> 2:1 Single Unders

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out low back and T-Spine

Warmup:

10 Squat2Stands

10 Bow2Bends

10 Iron Crosses

10 Scorpions

10 Pushup2downward dog

10 plank shoulder taps

2 wall walks

:20 handstand hold

Barbell warmup: With an empty bar, and in Clean grip, perform 5 reps of: RDLs, High hang muscle cleans, hang power cleans, strict press, push press, push jerk

WOD:

Age Group Semifinal WOD 3A and 3B Inspired

Part A

5 intervals of 2 minutes of work followed by 1 minute of rest:

7 Deadlifts

5 Power Cleans

3 Shoulder2Overheads

Bar weight – 75% of C&J 1RM

Part B

One minute after last interval, you will have 5 minutes to establish a max unbroken handstand hold.

Time cap: 5 minutes

Video courtesy of The CrossFit Games.

Your score is the total number of repetitions completed (the sum of all reps completed in each interval).   After the final 2-minute interval of Test 3A, rest 1 minute, then begin Test 3B. You have 5 minutes to established the longest unbroken handstand hold.

Scaling Options:

Bar weight ->   65% of C&J 1RM (ELITE: 185/135)

HS Hold -> Pike hold off of box (ELITE: Free-standing HS Hold)

Cool Down:

Iron Cross – 2 Min per side

Banded Bully Stretch – 1 Min per side

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