Heavy Day
RX/Intermediate/Beginner
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
SKILL WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
RX
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
INTERMEDIATE
3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)
BEGINNER
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)
RX
For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
INTERMEDIATE
For time:
75-calorie row
75 box jump-overs (20/24 in)
800-m run
BEGINNER
For time:
60-calorie row
50 box step overs (20/24 in)
800-m run
SKILL WORK
Post-workout:
8 sets:
:20 double-unders
:10 rest
THE CHIEF
// BENCHMARK
RX
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
INTERMEDIATE
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
BEGINNER
5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.
PARTNER SMALL
// BENCHMARK
RX
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
INTERMEDIATE
3 rounds for time:
600/800-m row
40 burpees
40 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
BEGINNER
3 rounds for time:
400/500-m row
30 burpees
30 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
RX
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)
INTERMEDIATE
For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)
BEGINNER
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)
SKILL WORK
Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
SKILL WORK
Pre-workout:
EMOM 6:
1 squat clean thruster
– Build to a heavy single.
RX
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
INTERMEDIATE
AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
– Add 2 calories each round until time expires.
BEGINNER
AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.
RX
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.
INTERMEDIATE
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.
BEGINNER
For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.
ISABEL
// BENCHMARK
RX
For time:
30 power snatches (95/135 lb)
INTERMEDIATE
For time:
30 power snatches (65/95 lb)
BEGINNER
For time:
30 power snatches (35/45 lb)
SKILL WORK
Post-workout
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.
RX
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
INTERMEDIATE
AMRAP 9:
12 sumo deadlift high pulls (45/55 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
BEGINNER
AMRAP 9:
12 sumo deadlift high pulls (35/45 lb)
4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
SKILL WORK
Post workout
On a 8:00 clock:
6 attempts at a max-distance broad jump
SKILL WORK
Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
RX
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees
INTERMEDIATE
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees
BEGINNER
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees
MARY
// BENCHMARK
RX
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
INTERMEDIATE
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
BEGINNER
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
– Rest :30 between rounds.
RX
For load:
5-5-5-5-5
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
RX
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
INTERMEDIATE
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)
BEGINNER
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)
SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.
RX
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
INTERMEDIATE
AMRAP 8:
15 walking lunges
15 burpees to a 3-in target
BEGINNER
AMRAP 8:
10 walking lunges
10 burpees to a target at max reach
SKILL WORK
Post-workout
Accumulate:
30-50 GHD hip extensions
MORRISON
BENCHMARK
RX
50-40-30-20-10 reps for time:
Wall-ball shots (14/20 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.
INTERMEDIATE
50-40-30-20-10 reps for time with a partner:
Wall-ball shots (10/14 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.
BEGINNER
40-30-20-10 reps for time with a partner:
Wall-ball shots (6/10 lb) (9/10 ft)
Box step-ups (12/20 in)
KB swings (18/26 lb)
– Step down from the box.
SKILL WORK
Pre-workout:
Handstand and handstand walk practice
HEAVY DAY
RX
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
INTERMEDIATE
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep handstand shoulder taps
BEGINNER
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps
Note changes to the schedule for this week:
CrossFit Kids & Teens M-T-W
Thursday, July 4th, 9:00am WOD ONLY
Friday, July 5th, 8:30am and 4:30am ONLY
SKILL WORK
Pre-workout
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
POWER AMANDA
RX
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)
INTERMEDIATE
9-7-5 reps for time of:
Low ring muscle-up transitions
Power snatches (65/95 lb)
BEGINNER
9-7-5 reps for time of:
Ring rows
Push-ups from the knees
Power snatches (35/45 lb)
Today, in CrossFit fashion, we celebrate the lives of Spartan Zero One. LT Mike Murphy, Gunner’s Mate 2nd Class, Danny Dietz, Sonar Technician 2nd Class, Matthew Axelson and Hospital Corpsman 2nd Class Marcus Luttrell.
You may have read the book or seen the movie, but this is their story.
To those before us, to those amongst us, to those we’ll see on the other side. Lord let me not prove unworthy of my brothers. Until Valhalla, Boys.
On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, LT Michael P. Murphy, Gunner’s Mate 2nd Class, Danny Dietz, Sonar Technician 2nd Class, Matthew Axelson and Hospital Corpsman 2nd Class Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.
Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.
A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.
Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.
Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Murphy returned to his cover position with his men and continued the battle.
An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.
The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.
As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.
On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.
The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.
By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.
This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.
“The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism NSW (GWOT)”.
OPERATION RED WINGS
// PARTNER
RX
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)
then…
47 goblet squats (53/70 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
INTERMEDIATE
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 knees-to-chests
6 burpee box jumps (20/24 in)
then…
47 goblet squats (35/53 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
BEGINNER
For time with a partner:
Run 1,200 m
then…
10 rounds of:
8 hanging knee raises
6 burpee box jumps (12 in)
then…
47 goblet squats (18/26 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.