Video courtesy of Box Programming. With the Open not too far away, we’ll start seeing some volume increase on some common movements we’re likely to see in the Open. Take, for example, our buy-in and cash-out of wall balls. The more upright you can keep your torso, the better you can perform this move without unneeded back strain. For the KB Lateral Box Step Overs, again, an upright torso will keep the tension on the legs and off the low back.
Pic courtesy of Imgflip. Don;t let this be you! The Combat PT Tent is on holiday hours. No scheduled classes, but come in during open hours and get this WOD in!!!
Warmup:
Grab box, light KB, and med ball
200M run w/med ball
10 KB deadlifts
10 KB Russian Swings
10 med ball squats
5 wall ball shots
10 Spider-Man lunge to Samson Stretch
Rig warmup: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
WOD:
“Thanksgiving leftover Sampler Platter”
For Time (45 Min time cap)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (55/35)
Then, 3 Rounds of:
15 Box Jumps (24″/20″)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups
Then:
50 Burpees
Today’s WOD comes courtesy of CrossFit DTR. Making this our Black Friday special! Find a good pace for each section, and try to limit your rest to transition from one piece to the next
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows
Push Ups -> off bench
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk
S/S/S:
Push Jerk
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second go of the Push Jerk this cycle. Try not to lose tension as you slightly dip down prior to explosively opening your hips. Then, hit that “PUNCH” with the arms and land with soft knees. Aim to go heavier per set than you did the 5X5 week.
WOD:
Pic courtesy of IHeartRadio
“Burn the Turkey”
4 Rounds:
25 Double Unders
20 Goblet Squats (70/55)
15 Russian KBS (70/55)
100M Run
5 Burpees
Time Cap 15 Min
Video courtesy of Functional Bodybuilding.
The thought is to burn through these rounds to make room for all that turkey tomorrow!! That said, don’t lean forward during the goblet squats.
5 DB deadlift (one head of each DB needs to touch ground)
5 push ups on top of DBs
5 DB strict press
5 DB push press
Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Hang Snatch + Snatch
3@65%
3@70%
2@75%
Sets start every 3 min
% Based off 3Nov1RM
Videos courtesy of Train FTW.
Second go at our Snatch complex for the cycle. Make the goal of dropping faster to the bottom of the Snatch each rep. Really attack that position with a very solid catch! %s go up, so stay tight!!!
WOD:
32-16-8:
Dumbbell Push Press (50/35)
DB Burpee Deadlifts (50/35)
*400M Run after each round of Burpee Deadlifts
The weight on these DBs should feel a little heavy (especially on the push press). If the strength is there to go unbroken, do it! But, for most of us, would look to take probably two breaks in round one, one break in round 2, and then unbroken on round 3. Take care to not let the back round as you stand in the burpee deadlift.
SCHEDULE NOTE: The Combat PT Tent will be closed on Thanksgiving, and will be on holiday hours for Friday. We will have a WOD for Friday, but no classes
Warmup:
25’ bear crawl and back
10 Squat2Stand
10 Thoracic High fives
10 Kickers per leg
10 Hollow Rocks
10 Alt V-Ups
25’ bear crawl and back
:30 kneeling wrist stretch
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat
S/S/S:
Front Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time hitting Front Squat this cycle. Today, make your focus having the elbows point straight ahead each rep. With the work sets dropping to 3, aim to go heavy per set than you did on the 5X5 week.
WOD:
16 Min AMRAP:
100′ Bear Crawl
1 Round:
– 5 Push Ups
– 10 Ab-mat Sit Ups
– 20 Walking Lunges
100′ Bear Crawl
2 Rounds:
– 5 Push Ups
– 10 Ab-mat Sit Ups
– 20 Walking Lunges
etc..
*Add one round of the 5/10/20 each set
Video courtesy of CrossFit HQ.
So, hit the bear crawl, then one round of the 5/10/20, then bear crawl, then 2 rounds of the 5/10.20, then bear crawl, then 3 rounds of the 5/10/20, etc.… Best way to set this one up is set a 25’ area for the bear crawl. Bear crawl 25’ down and back x 2 for the total of 100’. The 5/10/20 rounds are set similar to “Cindy”, just with different movements. Goal is to find a steady pace through those rounds and make up time with the bear crawl. Goal should be to make it into the round of 5. Can you make it?
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts
S/S/S:
Banded Deadlift
5X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Looking to use a bit of the overload principle for deadlifts this cycle. By adding band resistance to the lift, the load increases the higher you move the bar. This will help eliminate sticking points when you go back to a heavy regular deadlift. Whatever band you use in week one, try to use that same band throughout the cycle.
On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
High Hang Clean + Clean
3@65%
3@70%
2@75%
+1 Split Jerk at the end of ea set.
Sets start every 3 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Our Clean complex this cycle will put an emphasis on violent hip extension at the beginning, which will help establish the movement pattern in the second part of the lift. Each rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). It’s not a deal-breaker if you drop the bar between movements, but since the loads are lighter, now would be a good time to increase that grip strength by holding onto the bar through the whole complex!
WOD:
10 Rounds For Time:
Reps of 10-9-8-7-6-5-4-3-2-1
Power Snatch (115/80)
Toes 2 Bar
15 Min Time Cap
Video courtesy of CrossFit HQ.
The first few sets of this WOD will make you feel like there is no end in sight. But, you’ll notice your pace pick up as you get into the later sets, which should allow you to make it under the cap!
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
AMRAP 7:
5 Cal Ski Erg
5 Cal Row
5 Cal Echo Bike
10 Cal Ski Erg
10 Cal Row
10 Cal Echo Bike
Etc… Add 5 cals every round
– Rest 3 Min
Repeat for 4 sets (start back at 5/5/5 at beginning of each set)
Score = total cals
Video courtesy of The Ready State. Looking for a good cardio output every 7-minute segment today! You’ll have to push the pace to get into the 15s on all three movements. Can you make it to the 20s?
Joint Strike CrossFit 