Barbell Warmup – With an empty bar and hands 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, push press, push jerk
WOD:
4 Rounds:
8 Power Clean & Push Jerk (95/65)
250/225M Row
-Rest 1 Min-
3 Rounds:
6 Power Clean & Push Jerk (115/80)
250/225M Row
-Rest 2 Min-
2 Rounds
4 Power Clean & Push Jerk (135/95)
250/225M Row
-Rest 3 Min-
1 Round:
2 Power Clean & Push Jerks (155/105)
250/225M Row
Video courtesy of CrossFit HQ.
Whereas yesterday’s WOD had movements get easier and reps increase from one piece to the next, today we go the opposite route. The loads will increase but rep counts will drop. The one constant – the row. Use the 250/225 as a small recovery piece between rounds of Clean & Jerks.
Scaling Options:
Bar weight -> 50, 60, 70, 80%, respectively, of Clean & Jerk 1RM
4 Box get overs at higher height – see video below, courtesy of Crooked River CrossFit
10 Scorpions
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Our new strength cycle begins with our Oly Snatch Complex for this cycle. Each set today will consist of a Squat Snatch, followed by a hang or high hang Squat Snatch, and finished off with one more Overhead Squat. This complex will help us get more and more comfortable receiving the barbell at the bottom of an overhead squat as well as reinforce the stability of our body throughout an Overhead squat.
WOD:
AMRAP 6:
6 Handstand Push Ups
8 Box Get Overs (30”/24”)
10 Alternating Reverse Lunges
-Rest 1 Min-
AMRAP 5:
8 Hand Release Push Ups
10 Box Jump Overs (24”/20”)
12 Jumping Squats
-rest 1 Min-
AMRAP 4:
10 Push Ups
12 Box Jumps (24”/20”)
14 Air Squats
Video courtesy of Paradiso CrossFit.
Back-to-back-to-back AMRAPs to finish off your Monday! Decided to have the movements ease up in difficulty per AMRAP, but the rep counts to go up. The goal – close to the same score per AMRAP, if not a slight improvement each time. One note, on the jumping squats, focus on not letting yourself lean forward as you go into the squat, and make sure, just like an Air Squat, the crease of the hip goes below the knee at the bottom of the squat.
Scaling Options:
HSPUs -> Pike Push Ups off a box or floor -> Seated DB press
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Compare to 3Apr2025
Video courtesy of Catalyst Athletics.
We finish off re-test week with our 5X5 in Overhead Squats. Just like yesterday, aim to go heavier per set than you did on 3Apr. Keep the form locked in, fully engage those shoulders and keep the core tight!
WOD:
EMOM 16:
Odd Min – :30 Max Cal Echo Bike
Even Min – :30 Max Cal Ski Erg
Score = total cals combined
Video courtesy of Train FTW.
High output for 30 seconds, followed by quick recovery for 30 seconds. That is your life for the next 16 minutes. Use that rest time wisely. Deep breaths that you blow out slowly. Allow the heart rate to drop down just a bit.
Re-test week continues with our re-test of our Banded Deadlift 5X5. The goal here is you should add weight to each set you did on 26March. Meaning, if my first set on 26March was 200, and my last set was 250, then today, I should start heavier than 200 on set 1 and finish heavier than 250 on set 5.
WOD:
10 Rounds For Time:
250/225M Row
21 Ab Mat Sit Ups
Time Cap: 18 Min
Video courtesy of ABMAT.
Would suggest having the ab mat pretty close to your rower so you don’t waste too much time transitioning from one movement to the next.
Snatch w/u -With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
C&J w/u (Do this after going for Snatch 1RM, but before starting C&J) – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to establish a 1RM Snatch
20 Min to establish a 1RM Clean & Jerk
Compare to 19Mar2025
Re-test week begins as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!! Looking for some inspiration? Check this out! (video courtesy of Weightlifting House)
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
6 Shuttle Runs (25′ down/25′ back = 1 shuttle run)
12 Toe2Bars
24 Russian KB Swings (70/55)
-Rest 4 Min between sets –
Score each set separately
Goal = 3+ Rounds every Set
Video courtesy of Mayhem Athlete.
So, with 8 minutes to get as many rounds and reps in of the shuttle runs, toe2bars, and Russian KB Swings, don’t treat it like a sprint, but also don’t treat it like a leisurely stroll. Move with a purpose, but don’t hit full burnout. Pick up the pace right at the end since you have a 4 min break before the next 8Min AMRAP.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Unfortunately, the Combat PT Tent is not doing a special event for this WOD this year, but it is still the workout of the day, so feel free to do this either at the Combat PT Tent or over at the track.
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. Looking for strategies (video courtesy of WOD Prep)…
Scaling Options:
Run -> 2K row per mile
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.
S/S/S:
10 Min to accumulate a max unbroken set of double unders
Video courtesy of Kristi Eramo O’Connell.
Take the first 10 minutes trying to hit the biggest set of unbroken dubs that you can. When going for the attempt, find a steady rhythm rather than trying to sprint through as many as you can.
WOD:
15 Min AMRAP:
30 Double Unders
15 Russian KB Swings (70/55)
30 Double Unders
15 Box Jump Overs (24”/20”)
Video courtesy of CrossFit HQ.
After finding the good rhythm on your dubs earlier, the two sets of 30 each round should be more of the rest time for you. This should allow you to attack the Russian Swings and the box jump overs.
Joint Strike CrossFit 