SPEED PUSH PRESS & …

A) Strength:

1) EMOM 5:
3 Speed Push Press @ 75-80% of Push Press 1 RM from 4/24

2) Metcon Prep:

2 Sets of:

1 Wall Climb
5 Toes to Bar
10 Wall Ball Shots
10 Alt. DB Snatches
– Rest 60s –

B) WOD:

For time: (20:00 Cap)

30-20-10

Alternating DB Snatches (50/35)
Wall Ball Shots (20/14)

– Then –

800 Meter Run

*If needed, sub 1K/800 Meter Row or 48/36 Cal Bike

– Then –

9-15-21

Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups
*3 Wall Climbs after each set of T2B (S = 3 Half Wall Climbs, 20 Shoulder Taps)

C) Extra Credit:

Upper Body Giant Set:

1a) Seated Incline DB Curls (3 x 8-10). No rest.
1b) Prone Cobra Raise (external rotation) (3 x 10-15). No rest.
1c) Prone Lateral Raise Pronated Grip (3 x 10-15). Rest 60s.

DYNAMIC EFFORT LOWER

A) Strength:

1) EMOM 6:
3 Wide Stance Box Squats @ 70% of your 1 RM Back Squat

2) Every 1:30:

3 TnG Deadlifts adding weight each set and working above Metcon weight

B) WOD:

For total time: (18:00 Cap, includes rest)

21 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
30 Goblet Squats (Rx = 70/53, S = 53/35, 44/26, 35/20)
100 Double Unders (S = 75, 40 DU's, 50 Single Unders)

– Rest 2:00 –

18 Deadlifts
20 Goblet Squats
75 Double Unders (S = 50, 30 DU's, 50 SU's)

– Rest 2:00 –

15 Deadlifts
10 Goblet Squats
50 Double Unders (S = 25, 20, 50 SU's)

C) Extra Credit:

1) EMOM 8:

Odd – 8-10 Zercher Goodmornings 
Even – 10 Ring Rows w/ a 1s pause

GYMNASTICS WORK & EMOM 24

A) Gymnastics Skill Work:

Every 1:45 x 8:

Odd – 60s of Toes to Bar Practice or Volume Accumulation
Even – 60s of Handstand Hold or Handstand Walking Distance Accumulation

B) WOD:

EMOM 24:

Minute 1: 2 TGUs each side
Minute 2: 12 DB Thrusters
Minute 3: 20 Renegade Rows Total 
Minute 4: 12 Alternating Weighted Step-ups
Minute 5: 12 Single Arm DB Hang Power Clean & Press (6 ea.) (Open Standard)
Minute 6: 60s of Active Recovery  (i.e. – Bike, Short Shuttle jog or Single Unders)

*Athlete choice of weight for each movement

C) Extra Credit:

Accumulate:

100 Frog Pumps
100 Banded Pull-aparts

DYNAMIC EFFORT UPPER

A) Strength:

1) Every 1:30 x 6:
3 Hang Power Clean @ 75%

2) Every 2:00 x 4:
8 Close Grip Floor Press

B) WOD:

EMOM 10:

ODD Minutes: 10 Power Snatches (Rx = 115/75, S = 95/65, 75/55)
EVEN Minutes: 10/8 Calorie Row

– Rest 2:00 –

EMOM 10:

ODD Minutes: 10 DB Push Press (50/35)
EVEN Minutes: 10/8 Calorie Row

C) Extra Credit:

3 Rounds of:

25 Banded Pulldowns 
20 Banded Pushdowns 
15 Banded Rotations each 

HAPPY MEMORIAL DAY!

Happy Memorial Day!  Thank you to all the men and women who paid the ultimate sacrifice serving our great country. 

CrossFit Massapequa will be closed today (May 28). We will see everyone back at the box on Tuesday May 29th.

"MURPH"

A) "MURPH" Prep:

Run 400 Meters
– Then –
Review of all scaling options
– Then –
2 Rounds of:
3 Pull-ups or scaling option
6 Push-ups or box push-ups
9 Air Squats

B) WOD:

"MURPH"

For Time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Rx = Wear a 20/10# Weighted Vest

In memory of Navy Lieutenant Michael Murphy, 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". The workout first appeared on the CrossFit mainsite on August 18, 2005 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.

** SCALING OPTIONS **

HALF "MURPH"

For Time:

Run 800 Meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 Meters

– OR –

"SMURF"

Run 400 Meters
25 Pull-ups
50 Push-ups
100 Air Squats
Run 400 Meters

 

PRE-"MURPH" PARTNER WOD

A) MetCon Prep:

AMRAP 8:

100 Meter Run
10 Goblet Squats
10 American KBS
10 SDHPs

B) WOD:

For Time w/ a Partner: (30:00 Cap)

100 American KBS (Rx = 53/35, 44/26, 35/26, Russian Swings)
100 Wall Ball Shots (20/14)
800 Meter Run* (relay style)
100 Sumo Deadlift High Pulls
100 Medball Cleans
800 Meter Run

*Sub 1K/800 Meter Row or 48/36 Cal Bike for run if needed.

C) Extra Credit:

2 Rounds of:

50 Double Leg Banded Leg Curls 
50 Banded Face Pull-aparts 

SPEED PUSH PRESS & AMRAP 15

A) Strength:

1) EMOM 6:
3 Speed Push Press @ 70-75% of Push Press 1RM from 4/24
– Reset on each rep

2) Every 45s x 6:
Odd – 10-15s L-Sit Hold
Even – 10-20s Handstand Hold

B) WOD:

AMRAP 15:

12 Shoulder to Overhead (Rx = 155/105, S = 135/95, 115/75, 95/65)
21/18 Calorie Bike*
50 Double Unders (S = 60s DU Attempts, 30 Single Unders)

*If needed, sub (30/25) Cal Row or 400 Meter Run

C) Extra Credit:

Triceps + Biceps + Core

3 Rounds of:

1a) 12-15 Double Band Bent-over Pushdowns. No rest
1b) 10-12 Barbell Curls w/ shoulder raise. No rest.
1c) 8 Single Leg Pallof Press each side. Rest 60s.

WIDE STANCE BOX SQUATS & "GAMEDAY"

A) Strength:

1) EMOM 8:
3 Wide Stance Box Squats @ 60-65% of your 1 RM Back Squat

2) Work up to MetCon Weight in 3-4 sets performing:
1 Power Clean + 1 Front Squat

B) WOD:

“Gameday”

For Total Time: (20:00 Cap)

30 Front Squats (Rx = 155/105, S = 135/95, 115/75, Goblet Squats)
30 Lateral Burpees (S = Regular Burpees)

– Rest 5:00 –

30 Power Cleans*
30 Lateral Burpees

*If necessary, sub Deadlifts (135/95) for Power Cleans

C) Extra Credit:

3 Options:

1) Reverse Hyper @ 30-50% of Back Squat (3-4 x 20-25)

2) 15:00 of a Sledpull Powerwalk @ a light weight where you can walk without stopping.

3) DB Walking Lunges (3 x 20 steps total)

RECOVERY & POSTERIOR CHAIN ACCESSORY WORK

A) WOD:

30 Minutes on the Clock:

60s Max Weighted Step-ups
100 Ft. Farmer Carry (Athlete choice of weight)
2 Turkish Get-ups each side
60s Bike/Row

*Today’s work is not for time or score. Rest as needed.

B) Extra Credit:

Accumulate
100-150 Banded Leg Curls 
75-100 Banded Pull-aparts
40-50 Banded Pull-throughs