CrossFit Midtown

We made it to Friday.. now get to the gym! 👏

Pick a dumbbell weight you can do 30+ reps unbroken. It will be 100-180 DB sn**ch in the workout if you get 2-3 rounds every 5 minutes.

Scale DU (less than 60 sec)
DU (25-35)
DU+s (10-20)
Speed Step 1:1
Speed
Singles 1:1

Scale Bike (less than 60 sec)
15 cal > 67 cadence
12 cal > 58
9 cal > 50
7 cal < 50

Scale Burpees
Step Over
Reps 15 or 12 (< 90 sec)

**Freestanding HS Hold**
Partner Spotting Freestanding Hold
Handstand Forearms on Plates
Handstand Facing Wall With 1 Leg 90° take foot off wall
Practice Kick Ups, Hold for 1-2 sec, and Bail w/ Cartwheel or Pirouette
Crane (straight arms)
Crow
Forearm Stand
Head Stand (tri pod -> elbows)
Frog (Head Stand w/ knees bent)

**Handstand Hold (wall)**
HS Facing Wall Nose Touching
Pike HS Hold
Pike Knees HS Hold
Wallwalk to 45 deg
Downward Dog Hold
Plank Hold

**Dead Hang L-sit Hold**
Level 1 (Tuck)
Level 2 (1 Leg Straight)
Level 3 (Straight Legs) = Rx for today’s WOD (toes above bottom of the hip)
Level 4 (Above Parallel)
If hangin on the pull up bars is an issue scale to rings for hanging or seated on the floor for V-sit.

**Scaling Pistol Hold**
On A Box
Heel Elevated
Band Assisted
Box Assisted
Flamingo
Split Squat
Squat Hold

For Part B, you may alternate reps or complete 5-10 reps on the same are before switching on the HC&J. Scale to a weight you can do unbroken on 1 arm for 10+ reps.

Scale sit ups to 30 reps. < 2 minutes for the sit ups.

Scale box height or scale to step ups for BBJ.

Schedule:
Meet at the gym 8:30-8:40 AM
Group Warm-up 8:45 AM
Moment of Silence 8:55 AM
Workout Begins 9:00 AM
Yoga 10:15 AM
Brunch at the Nook 11:00 AM

What To Bring:
- Towel for sweaty hands and heads. AND to dry hands if it rains!
- Wear your CFM Shirt or Tank. (Bring an extra shirt/socks for post WOD).
- Wear a stopwatch to record your run splits for your record keeping.
- Water, ice cooler, pre/post-workout recovery drinks, your lucky headband or whatever else you need to get you through a character building 40-60 minute hero workout.
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and 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.

For Part B, pick a KB weight you can go unbroken for 30+ reps! Grip will be taxed.

Scale FS to 50% or less 1RM.
Rx > 265/190! This is a weight you can do 20+ reps unbroken. In the wod complete 15-15 or 10-10-10.

Scale Wall Walk
Chest and thighs and nose + hands 10” (Rx)
10” (open)
24” Scaled wall walk
36” Scaled wall walk
Plank to Pike Handstands
Plank to down dog

Goal time today is 12-15 mins. Enjoy!

Scaling Options
Intermediate
100 Toes to Bar
On the minute 10 wall balls (14/10 @ 10/9ft)

Scaled
80 Toes to Ring
On the minute 8 wall balls (10/6 @ 10/9ft)

Foundation
50 Hanging Knee Raises
On the minute 5 wall balls (8/6 @ 9/8ft)
🌱🌱🌱🌱🌱

Scale Bar Muscle Up
1-2 BMU
C2B
1 C2B + 2 Pull ups
Pullups
1-2-1-2-1-... alternating each round
BAP
Ring Rows (rr)

Scale the pulling movement to what you can do unbroken each round!

Scale the clean weight to 60% or less of 1RM power clean! Pick a weight you can do 10 reps unbroken. A good strategy in later rounds may be 5-5 or fast singles.

Murph prep Monday!

🛠 SCALING
Part B weight will be 50% of the weight from Part A or less. Weight for the WOD should be a weight you can do 15+ thrusters unbroken. Pick a number from 8-15 should be sustainable across the 5 rounds!

Scaling Strict Pull ups (Based on Max PR)
> 10. Go Rx and complete 50-70% each set.
6-9 reps. 2 sets of Strict Pull Ups
< 6. Complete 30 secs max reps (singles or small sets)
BAP (heels)
BAP (calves)
BAP (floor)
Ring Rows

Goal is 5-12 reps of thrusters each minute in 1 set! Similarly goal is 5-12 strict pull-ups in 1 set for Rx. Depending on strict pull-up capacity that number may be as low as 1-2 for athletes with 1-2 max reps strict pull-ups.