Inspired from the CrossFit Games Regional Event 1
| So, event one at the 2018 CrossFit Regionals is a 3K row, 300 Double Unders, and a 3 mile run. Lucky for you, we’re just doing a third of that workout. Still, grind through! |
Scaling Options:
DU -> attempts through 100 rope contacts -> Penguin jumps
Run -> 2K Row
| Third time with our complex for Snatch this cycle. One rep = Squat Snatch + High Hang Squat Snatch + OHS. Higher % this week. Goal is still to hold onto bar through rep |
As with all AMRAPS, don’t come out on fire. Stay consistent.
Scaling Options:
Bar weight -> as needed
DU -> attempts through 75 rope contacts -> Penguin jumps
KB weight -> as needed
If you haven’t done so yet, get with Coach Sherri at the Combat PT tent to sign up for Gen Leonard’s going away WOD. IT goes down 15June, starting at 0600. See the above poster for what the WOD is. You can do it with a partner, or as a team of 4.
Scaling Options:
Med ball weight -> as needed
Increase weight eat set
Video courtesy of Untamed Strength. Third instance of the pause deadlift we will do this cycle. Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.
| Lower reps this week means go heavier per set. |
Triple Threat!
Right into…
Right into…
Have all your equipment set up so you can go from one mini WOD to the next. If there are more athletes than assault bikes, stagger heats by 3 or 5 min.
Scaling Options:
Bar weight -> as needed
Box height -> as needed
Run -> 250M Row
Don’t forget, today’s WOD will kick off at 0600 in the Combat PT Tent!
| 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 .
For tips (video courtesy of WOD Prep)…
Scaling Options:
Run -> 2K row per mile
Pull Ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> Bench Push Ups
Air Squats -> to med ball
Increase weight ea set
Video courtesy of CrossFit HQ. This is the standard for the DB Snatch. For the DB Hang Power Clean & Jerk, use same standards as used in the CrossFit Open WOD 18.1
Scaling Options:
Bar weight -> as needed
DB weight -> as needed
Scaling Options:
Run -> 250M row ea
GHD Sit Ups -> Ab mat Sit Ups
Box height -> as needed
HSPUS -> Pike Push Ups
Muscle Ups -> burpee to kipping pull up -> burpee to jumping pull up
Increase weight ea set
Lower reps per set this time around should translate to using heavier weight
Scaling Options:
DUs -> attempts through 30 rope contacts -> 30 penguin jumps
Bar weight-> as needed
25 Min cut-off
Video courtesy of Rogue Fitness. Quick demo for the Kettlebell Snatch. As soon as you complete the high pull, PUNCH up! This will help avoid having the bell slam into your arm.
Video courtesy of Active Life Athletics. Quick Demo on the KB OH Walking Lunge
Scaling Options:
KB weight -> as needed
Box height -> as needed
%s based on 20 Apr 1RM
Score = total cals
*no rest between stations. Clock keeps moving
