Strength/Skill Work: 18 Minutes to Build to a 5 Rep Max Back Squat
“7 – 10 Split”
7 Min AMRAP:
10 Back Rack Lunges F(45/35) P(75/55) S(95/65)
35 Double Unders F(70 Singles)
– Roughly 7-8 weeks ago we tested our 5 rep Max Back Squat before we began either the back squat or single leg front rack step-up cycle – today is finally the re-test. We will have a few minutes to get our barbells and racks set before the 18 minute clock starts to find your new 5 rep max weight. Make sure to take adequate rest and make smart jumps as you build up to your maximal loads. This will be a great day to get your weight plugged into SugarWOD, and if you hit a PR don’t forget to put it on the PR board!
– Our main focus today is the back squat strength, so we will be ending the day with a quick 7 minute burner. The back rack lunges should be a weight light enough that you can get it onto your back safely, and then hang on to the bar unbroken for each round. Because the AMRAP is so short, choose a modification that allows you to stay moving on the jump rope. You may choose to modify the reps down and keep double unders, or modify the movement to single unders.
Strength/Skill Work: Every 75 Seconds for 8 Sets:
Set 1) 5 DB RDL + 5 DB Bent Over Rows
Set 2) 5 Hollow Banded Lat Pull Downs (21X2 tempo)
For Time: (16 Min Cap – Compare to 10.12.18, 6.22.18 and 12.4.17)
21 DB Power Cleans F(35/25) P(50/35) S(60/40)
21 Burpees to Plate
21 Box Jumps F(20/16) P/S(24/20)
12 Bar Muscle ups F(21 Toes to Bar/Knees to Chest) S(21 BMU)
21 Box Jumps
21 Burpees to Plate
21 DB Power Cleans
-Today’s strength and skill work will be used to prep your body for our CFPB Benchmark workout “Blackjack”. For the RDL + Bent Over Row combo you may choose to increase weight each set, ideally getting to the weight that you plan to use in the workout. The RDL does not need to be taken to the floor each rep, instead focus on loading the hamstrings. Use the Hollow Banded Lat Pull Downs to warm up your core and also understand how to engage your lats so that you can transfer it to the toes to bar or bar muscle-ups.
-“BlackJack” is a repeat workout that we last completed on 10/12/18 and also 6/22/18. For the power cleans, choose a weight that you could do 12+ unbroken reps of when fresh. During the workout, you will probably want to break this up into 2-3 sets to save your grip. For the bar muscle ups/toes to bar, choose a number of reps that you could do in 2-4 sets when fresh. This will probably be the longest station for most, but still shouldn’t take more than around 2 minutes to complete. As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than you started.
12 Rounds For Time: (In Teams of 2)
300m Ski/Run (alternate rounds)
4-8 Strict Handstand Push Ups F(4-8 DB Strict Press)
*Alternate Full Rounds. Partner 2 starts when partner 1 begins their HSPU/Presses
– “Flipping Out” is a fun partner WOD at the halfway point of this week. This workout will be 12 rounds for time, but you will be alternating full rounds with your partner (6 rounds each). Once both partners have done the 300 m Ski Erg, the next round the cardio movement will be switched to a 300 m Run. Partner 2 will start their round as soon as Partner 1 starts on their HSPU’s or DB Strict Press. If you are doing Handstand Push-ups today we should be able to get at least 4 strict unbroken for multiple rounds. You may choose to add an abmat, but avoid adding more than this. Choose a weight on the DB Strict Press that challenges you for the 4-8 reps each round.
28 Min AMRAP:
6/Side Side Plank Rotations
120’ Sled Push/Drag F(90/45) P/S(135/90)
4 DBall Front Squats @ 31X1 Tempo
120’/Side DBall Shoulder Carry
– “Pit Stop” is our ‘flush’ WOD for the week. This is a longer AMRAP, but most of the movements today will take quite a bit of time to make it through. Find a steady pace on the row that you can hold throughout the workout. The Side Plank Rotations do not have a tempo, but to get the most out of the movement take your time during the reach under and extension. The Sled will be a 30’ push and a 30’ pull x 2, for most people the pull is the more challenging variation so select your weight based off of that. The D-Ball Squats will be held in the bear hug positions on the chest, with a slow and controlled tempo before putting it on one shoulder for the carry. The carry will be 120’ around the rig on one shoulder, before switching shoulders and continuing for one more lap.
Strength/Skill Work: 10 Min EMOM: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (Technique work)
“Can’t Sit Still”
12 Min AMRAP:
24 Butterfly Sit Ups
20/16 Cal Bike Erg
16 DB Hang Snatch F(35/20) P/S(50/35)
– We will be taking it easier today to come prepared for “Murph” tomorrow. The focus of the strength is to get in some light technique focused reps from each position. You may need to add weight once or twice through the EMOM, but we should stay light enough to move as perfectly as possible. Position 1 will be the limiter on the load you can use, so take that into account when you are selecting your weight.
– The WOD will also include the snatch but with a DB instead of the barbell. Pick a DB weight that you can hang onto unbroken for most rounds, switching hands whenever you need. Both the butterfly sit-ups and bike erg calories should be moved through at a steady pace throughout the 12 minutes. There is no need to try and crush this workout if you are planning to take on “Murph” tomorrow, instead treat this like a second flush day.
Saturday 5.25.19 – MURPH EVENT SCHEDULE TODAY – COMBINED CF AND BF CLASSES TODAY AT 5:30, 7, 8:30, AND 10 AM ONLY
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition the pull ups, push ups, and air squats as needed*
-Today we will be hosting the “Murph” workout to honor Michael Murphy. Michael Murphy (May 7, 1976 – June 28, 2005) was a US Navy Seal Lieutenant who was awarded the military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. Michael Murphy was also one of the members of Operation Red Wings, which was portrayed in the 2013 movie, The Lone Survivor. We honor Michael by performing the CrossFit workout named for him, Murph, every Memorial Day weekend. To learn more about the event and how to scale it, go here. https://crossfitpalmbeach.com/murph-all-you-need-to-know/
-Pace the 1st mile more than you think. You can’t win Murph on the 1st mile, but you can definitely exhaust yourself and make the rest of the workout feel a lot harder.
-The most common way to break up the pull ups, push ups, and squats is to do 20 rounds of 5/10/15 or even 25 rounds of 4/8/12. This will allow you to keep moving through small sets as the fatigue from pull ups and push ups set in.
-This is a workout where we typically see people short their reps and range of motion as they get tired. Hold yourself to the highest standard in this workout and do all reps fully and correctly.
-Expect this workout to take 45-60 minutes for most. If you think you will be way over an hour, you should likely scale this workout in some way. If you haven’t been doing a high volume of push ups and pull ups lately, then you should scale the workout in some way. We would suggest doing it with a partner or just doing a ½ version.