May 25, 2023

CrossFit – Thu, May 25
Sign up for your Murph heat in Wodify before it fills up!


A. General

30 sec Row or Bike

10 rotating scorpions

30 sec Row or Bike

10 Pause Ring rows

30 sec Row or Bike

10 btn press + pause OH

B. Mobility

Alternating Y raise from a barbell in the rack

12 reps

*Have athletes set their bars up for the jerk drills here then to the Y raises from the feet on the barbell.

C. Specific


Technique Thursday (Checkmark)

Split Jerk

Dip Drills:

– Dip holds

– Dip Drive holds

Foot position drills

– Split presses

– Split push press/push jerk

Receiving drills

– Jerk Balance

– Tall Jerks

Working sets

6 x 4 @ 30-40%

TC: 20 minutes

Score: Checkmark

Scaling Options

All categories as written

Metcon (AMRAP – Reps)

TABATA Calorie Row

1 min rest

TABATA DB Walking Lunges 2×35/25 lbs

1 min rest

TABATA Burpees

TC: 14 minutes

Score: Total reps

KG: 15/10

Scaling Options


– Walking lunges, unweighted

– Down & Ups


DB walking lunges 2x 25/15 lbs

Extra Accessory
Core (Checkmark)

3 sets

1 Dragon Flag @Slow eccentric

60 sec chinese plank (facing down)