Don’t forget about Hero Workout Murph this weekend. We will have one heat Saturday night at 10pm then more heats Sunday at 5am, 6am, 7am, 8am and 9am. Hour time cap on the workout. Many ways to scale this. We are here to help with that.

Nice partner cardio piece before Murph this weekend.
800m Run
Then
2 Rounds
10 R. Leg RDL w/ KB
10 L. Leg RDL w/ KB
3 Inchworms

This can be done on rower bike or ski erg.
For Time with a partner
30/20 Calorie Row each
40/30 Calorie Row each
50/40 Calorie Row each
50/40 Calorie Row each
40/30 Calorie Row each
30/20 Calorie Row each
Directly after each row, perform 15 UB KB Swings. Choose the heaviest weight you can do unbroken for all rounds. Once athlete 1 finished thier row they immediately perform KB swings. Athlete 2 begins rowing as soon as Athlete 1 gets off the rower, so there will be a small overlap where both athletes are working.

200m Run
9 DB Deadlifts
7 DB Front Squats
5 DB Push Presses
Then 1:00 Squat Hold

1 set Every 2 Minutes:
Split Jerk
4 @ 50%
3 @ 60%
2 @ 70%
4 @ 55%
3 @ 65%
2 @ 75%

Wod- (short wod, 7 to 13 minutes)
For Time
20 Strict HSPU
300m Run
60 Wallballs 20/14lbs
300m Run
20 Strict HSPU

Scaling

• SHSPU: 5 Sets or 2:00 cap on both ends of the workout. Kipping HSPU or DB Strict Press are excellent modifications,  or an athlete can perform the first set strict and second set kipping if their strict capacity is limited.
• Machine mod (if injured): 300m Row, 600m C2 Bike or .7/.6K AAB

Wallballs: 4 Sets or less, scale weight before reps

Extra: 3 Rounds
Row 2:00
Rest 2
Row 1:30
rest 1:30
Row 1:00
Rest 1

Last high volume pull ups before Murph.

4 Rounds
5 PVC Pass Throughs
10 Empty Bar or PVC BTN Push Presses
10 Empty Bar or PVC OHS
10 Scap Pull Ups 100m Run

**18 Minute time cap on this entire wod. If you want to scale back on pull ups go for 3 a round
*Take about 10 minutes to build up PAST the snatch weight you are going to use for the wod

8 Rounds
7 Push Ups
6 Hang Squat Snatches 95/65lbs
5 Chest to Bar Pull Ups
then,
Rest 2:00
then,
6 Rounds
7 Push Ups
6 Hang Squat Snatches 95/65lbs
5 Chest to Bar Pull Ups

Extra;
150 air squats for time. focus on your depth. ask a coach about your depth so you aren’t performing no reps.

Last day in the squat cycle!
A lot of you already pr’d. Don’t sweat it if you don’t.

2:00 glute activation
400m Run
20 Wallballs
20 Spiderman Lunges
200m Run
10 Tall, Explosive Box Jumps
Then 30 Glute Bridges w/ Glute Band above knees

Back Squat Re-test
Back Squat
5-3-2-1-1-1-1
Start at 70-75% and add weight each set.
Immediately after each set, perform 3 explosive box jumps.
Rest 3-5 minutes after the box jumps.
Goal: find a new 1RM in the third or fourth single. This is your back squat re-test day – there is no squat day next week!

It’s retest day! Start this session correctly with a sweaty and activation based warm up. Your aren’t going to “tire themselves out of a new PR” by properly warming up. Note that although this is a “find a 1RM” day, there are a few “working” sets before the singles, which are intended to further help athletes warm up and get in the groove. Athletes need to be standing up all of their warm up reps up fast while still performing their box jumps to get their nervous system firing.

Crank up the tunes, build the hype and hit some gnarly new PRs. Be sure to tag @trainhardercrossfit and @teammisfitgyms with your PRs!

3 Rounds
10 Pendlay Rows
100m Run
10 Push Press
100m Run
10 Hang Muscle Cleans

** do NOT skip days like to today if you don’t have muscle ups. we all started somewhere. We will work with you wherever you are at.

3 Rounds
4 Ring Rows w/ Pause at the top of the rep, slow negative
Rest as needed
then,
2 Rounds of 5 reps
Jump into Kip
then,
3 Rounds of 5 reps
Jump+kip+knees up to bar (while closing the shoulder and keeping arms relatively straight)
3 rounds of 5 reps
Jump kip knees to bar plus drive hips to bar
then, 3 sets of 1-3 Bar Muscle Ups

WOd
AMRAP 21 Minutes
18 Burpees to 6″ Target
5 Bar Muscle Ups
18 Hang Power Cleans 115/75lbs
3 Bar Muscle Ups

Scaling:
BMUs: No more than 2 sets at any points, otherwise modify to jump bar muscle ups or chest to bar pull ups
HPC: 1-3 sets or reduce loading. Any style of hang clean is acceptable

Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds