Warmup:

Grab a pair of light DBs

200M jog

5 DB deadlifts

5 dip/shrug with DBs

5 hang power cleans

5 push ups on top of DBs

5 DB deadlifts

5 DB shoulder to OH

5 Devil’s Press

S/S/S:

Jerk From Rack:

3×2 #70% of 1RM

2×1 #80%

3×1 #85%

Jerks can be Split Jerk or Push Jerk

Videos courtesy of Rogue Fitness and Catalyst Athletics, respectively.  Today, you can go with either split or push for your jerk.

WOD:

12 Min AMRAP:

1 Hang Dual DB Power Clean (50/35)

1 Devil’s Press

1 Dual DB Shoulder to OH

2 Hang Dual DB Power Clean

2 Devil’s Press

2 Dual DB Shoulder to OH

etc…Add 1 rep per movement each round

Videos courtesy of Train FTW and CrossFit Federal Hill, respectively.  Quick demos on the Hang DB Power Clean and the Devil’s Press.

Ah, a nice ascending ladder AMRAP to finish off your week!  Every round, you will in crease the rep count per movement by one rep. As you get into the higher numbers, the reps will get spicy, but aim to go unbroken each time you start a movement. Today, we want you to use the DB Hang Power Clean version where the DBs stay outside of the legs.  Get a good hinge of the hips in the hang and then violently extend the hips as your shrug and throw the elbows in front of the DBs (as seen in the video above). For the Devil’s Press, as the reps go up, find a good rhythm to keep moving through them.  And for the Shoulder to OH, you can use any method (press, push press, push jerk, split jerk) as long as you finish with the DBs locked out overhead and the hips and knees fully locked out.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle Hold – 1 Min per side

Scorpion Hold – 1 Min per side

Warmup:

1 Min bike

30 sec jump rope practice

8 Box step overs

5 no push up, no jump burpees

1 Min bike

1 Min jump rope work

5 box jumps

3 burpee box jump overs

S/S/S:

EMOM for 12:

Min 1 – 20 Double Unders or 40 Single Unders

Min 2 – 10 No push up, no jump Burpees

Min 3 – 6 Box Jump Overs

Video courtesy of 24Life.  Quick demo of the no-push up, no-jump burpee.  Today’s EMOM is a bit of a primer for the work you will do in the WOD. Once you hit the rep count per minute, the remaining time is rest.  For the no-push up, no-jump burpee.

WOD:

For Reps/Cals:

4:00 Max Calorie Bike

4:00 Max Burpee Box Jump Over (24/20)

4:00 Max Double Unders

  *2 Min rest between sections

Score = reps + cals

Video courtesy of Kari Pearce.  Some good burpee over box jump tips.  Think of today as back-to-back-to-back AMRAPs, with one movement per AMRAP. While I wouldn’t expect a sprint pace the entire 4 minutes on any of these, I still want to see you move with a purpose each time as your score is the total reps/cals from all three.  With having the 2 min recovery period, you should be able to hit each one of these with some fire!

Scaling Options:

Box height -> 20/16 -> as needed

Burpee box jump overs -> burpee box step overs

Double Unders -> no scale (will give you 4 solid minutes to work on your first Double Under!)

Box jump overs (in EMOM) -> box step overs

Cool Down:

Calf Stretch on Rig – 1 Min per side

Saddle Pose – 2 min

Warmup:

10 Cal Row

10 Bow to Bends

5 Back Roll to V-Sit

10 Iron Cross

10 Push up to Downward Dog

10 Thoracic High Fives

3 Wall Walks

30 sec handstand hold

WOD:

5 Rounds For Time:

20/16 Cal Row

15 Deadlifts (225/155)

10 Handstand Push Ups

Videos courtesy of Austin Malleolo and Invictus Fitness, respectively. Some good tips on cycling deadlifts and getting through those cals on rowing. Look to grind this one out a little bit.  A good steady row pace that is not as fast as a sprint, but not as slow as a 5K pace is in order today.  This will allow you to come into the deadlifts with the posterior chain good and warm.  If not able to go 15 unbroken, try breaking at 8, then finish the remaining 7, or break every 5 reps.  Whatever allows you to go through as fast (and as safe) as possible.  For the HSPUs, same thing.  If 10 in a row is in your wheel house, do it. Otherwise, aim to hit 5, come off the wall, shake things out and finish he remaining 5.

Scaling Options:

If no rower -> 18/14 cal bike

Bar weight -> 185/130 -> 165/115 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> high kneeling DB press

Cool Down:

Iron Cross Hold – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

3 Rounds:

6 Plate (15/10) Ground to OH

6 Plate OH Lunges

6 Plate Russian Twists

6 Hollow Rocks

6 Bow to Bends

S/S/S:

Extended Mobility work:

1 Min Scorpion Hold per side

1 Min Kneeling Lat Stretch per side

Super Squat Hip Sequence

Barbell Tricep mash – 1 Min per side

Bicep stretch on rig – 1 Min per side

Videos courtesy of Mobility WOD, The Ready State, and Invictus Fitness, respectively.  Quick demos for Super Squat Hip Sequence, barbell tricep mash, and bicep stretch on the rig.  With some hard work over the last few weeks, just want to get in a little extra mobility this week

WOD:

21 – 15 – 9:

DB Floor Press (50/35)

Burpee to Kipping Pull Up

Front Rack Lunges, per leg (95/65)

Videos courtesy of Functional Bodybuilding.  Quick demos for the Floor Press and Burpee to Kipping Pull Up. Today will mix two movements you should move through rather quickly to one that will slow you down no matter what.  The DB floor press and front rack lunges are pretty easy to maneuver through at a good pace on their own, but with the burpee to kipping pull ups, you will see your wind run out pretty quick if your pacing is off.  Best strategy would be to move through the DB floor press at a good clip, then find a steady pace for the burpee to kipping pull up.  This way, you’ll have a little left in the tank to get through the lunges each round.

Scaling Options:

DB weight -> 35/25 -> as needed

Burpee to Kipping Pull Up -> Burpee to jumping pull up

Video courtesy of OPEX Fitness

Bar weight -> 75/55 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Pic courtesy of YouTube

The Combat Pt Tent will be closed today in observation of Memorial Day.

Pic courtesy of Wikipedia.  The  Combat PT Tent will be closed today as part of this AETC Family Day.

No classes today.

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

Pic courtesy of Beyond RX.

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.

The Combat PT Tent will be running this WOD from 0600-0900 today.

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Video courtesy of WOD Prep.

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

3 Rounds:

5 Inchworm push ups

10 Spider-Man Lunges

15 Air Squats

8 Huggers

Then…

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

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, front squat, press, push press, push jerk, split jerk

S/S/S:

EMOM for 12 Min:

Min 1 – 3 Power Cleans

Min 2 – 2 Front Squat

Min 3 – 1 Jerk

Climb in weight every time you come back to the Power Cleans

The CrossFit Games Qualifier Experience week concludes with one of the WODs that will be seen in ALL semifinal events, the Barbell Complex.  To prepare for this, our first piece is a 12 min EMOM, allowing you to slowly get heavy on the movements prior to your three attempts at the complex

WOD:

CrossFit Semifinal Individual WOD

“Barbell Complex”

3 Attempts for Max Load:

3 Cleans + 2 Front Squats + 1 Jerk

1 Minute per Complex attempt

4 Minutes rest between lifts

Video courtesy of the Torian Pro. The barbell complex will consist of 3 Cleans (Power or Squat), 2 Front Squats, and one Shoulder-to-Overhead (can be press, push press, push jerk, or split jerk). Set up a clock where you get one minute to get through the complex each of the three rounds, and have a 4 min rest after each round. This complex will test your grip strength, you core stability, and your overhead positioning.  Remember, you have the full minute to get through, so as long as your hands don’t come off the bar, and the bar doesn’t rest longer than a touch and go in between the cleans, if you find a spot to rest prior to finishing, do so to make sure you are set to accomplish the next movement in the complex.

For a little motivation (video courtesy of The CrossFit Games), jump to the 6-hour mark to watch Tia-Clar Toomey kill this one!

Cool Down:

Couch stretch – 1 Min per side

Banded shoulder stretch – 1 min per arm

Video courtesy of Train FTW.

Warmup:

1 Min bike

10 Cobra to downward dog

5 single arm DB deadlift per side

8 box step overs

5 cobra to hip snap

5 single arm high pull per side

10 kip swings on rig

8 alt DB snatch

5 kipping knee raises

6 box jump overs

WOD:

Pic courtesy of the CrossFit Mid Atlantic Challenge.  Will will do a version of this WOD today

For Time:

2000M Echo Bike (or 1.25 Mile)

30 Toes2Bar

50 Alternating DB Snatch (50/35)

30 Toes2Bar

20 Burpee over Box Jumps (24/20)

15 Min Time Cap

Video courtesy of Invictus Fitness.  Some good tips on Alternating DB Snatch. Our second stop on our CrossFit Games qualifier experience week takes us to Knoxville, TN, where the CrossFit Mid Atlantic Challenge goes down May 27-29. WOD 5 for the individuals will see a good mix of everything.  Don’t aim to sprint through the 2K bike.  Keep a good pace, but leave some in the tank to get through the rest.

Scaling Options:

No Bike -> 2500 Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Cobra pose – 2 Min

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.

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

Kneeling Lat stretch – 1 Min per side