20221128

Warmup:

200M Med Ball Run

2X through:

-5 KB Deadlifts

-5 KB Russian Swings

– 5 American KB Swings

Then…

5 Med Ball Squats

10 Lateral Box Step Overs

5 Med Ball Push Press to target

5 Wall Ball Shots

WOD:

For Time:

65 Wall Ball (20/14) Buy-In

 

    Then…

5 Rounds:

15 Am KB Swings (55/35)

15 KB Goblet Lateral Box Step Overs (20″)

 

    Then….

65 Wall Ball Cash-Out

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.

Scaling Options:

MB weight -> 14/10 -> as needed

KB weight -> 35/25 -> as needed

Box height -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

 

Couch Stretch – 1 Min per side

20221125

post thanksgiving 2022

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

KB weight -> 35/25-

Med ball -> 14/10

Box height -> 20/16

K2E -> Kipping Knee raise-> laying knee raise

Cool Down:

Kneeling Shoulder Stretch on Box – 1 Min

Video courtesy of Train FTW

 

Pigeon Pose on box – 2 Min per side

20221123

Warmup:

Grab rope and a light KB

3 Rounds:

:30 jump rope practice

5 Cobra to Hip Snap

10 Bow2Bends

5 KB Deadlifts

5 Russian Swings

5 Goblet Squats

10 Huggers

-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:

Burnt Turkey

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.

Scaling Options:

Double Unders -> 50 Single Unders

KB weight -> 55/35 -> as needed

Run -> 125M row

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Banded hamstring stretch 1 Min per side

Video courtesy of CrossFit Federal Hill

20221122

Warmup:

200M jog

30’ duck walk

30’ inchworm

30’ side lunge down and back

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.

Scaling Options:

DB weight -> 35/25 -> as needed

Run -> 500M Row or .75-mile bike

Cool Down:

Banded Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

 

Iron Cross – 1 Min per side

20221121

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?

Scaling Options:

Push Ups -> Off bench

Sit up -> Feet anchored

Walking Lunge -> Lunge in place -> air squat

Cool Down:

Couch Stretch – 2 Min per side

 

Scorpion Stretch – 1 Min per side

20221118

Warmup:

10 kickers per leg

10 KB deadlifts

10 Banded good mornings

5 Russian Swings

10 Squat2Stands

10 Iron Crosses

10 Scorpions

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.

WOD:

EMOM 16:

Min 1 – 12 Russian KB Swings (70/55)

Min 2 – 15 KB Sumo Deadlift High Pulls (70/55)

Min 3 – 18 Goblet Squats (70/55)

Min 4 – 30′ Suitcase carry L-Arm/30′ Suitcase carry R-Arm (70/55)

Video courtesy of WODstar. Core and posterior chain will get tested today!  The rep scheme should allow plenty of recovery time between movements.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Scorpion Pose – 1 Min per side

 

Roll out T-spine – 30 passes

20221117

Warmup:

200M jog

8 Box Step ups

8 Pushup2Downward Dog

4 Pike Push Ups from ground

200m jog

8 tuck jumps

10 Thread-the-needle

4 Pike push up off box

200m jog

8 Box Jumps

30-sec handstand hold

WOD:

For Time:

10 Handstand Push Ups

200M Run

20 Box Jumps (24”/20”)

15 Handstand Push Ups

400M Run

20 Box Jumps

20 Handstand Push Ups

600M Run

20 Box Jumps

25 Handstand Push Ups

800M Run

20 Box Jumps

Video courtesy of CrossFit HQ.

Scaling Options:

HSPUs -> Pike Push Ups off bench -> Pike Push Ups off floor -> High Kneel DB Press

Run -> 250M row per 200M run

Box height -> 20/16

Cool Down:

Pigeon pose off box – 2 Min per side

 

Kneeling shoulder stretch on box – 2 Min

20221116

Warmup:

1 Min row

30 sec row leg and hips only

10 Spider-Man Lunges

5 Inchworm push ups

10 Iron Crosses

10 Scorpions

10 Over & Backs

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!

Scaling Options:

Bar weight -> 95/95 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of Functional Bodybuilding

Cool Down:

Barbell rollout on forearms – 1 Min

 

Cobra Pose – 1 Min

20221115

Warmup:

8 Cal Bike

10 Squat2Stands

10 Side lunges

10 Cal Row

10 Bow2Bends

10 Kneeling Lat Stretches

8 Cal Ski Erg

10 Huggers

10 Over & Backs

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?

Scaling Options:

No ski erg -> Banded Ski Erg – 2 pulls = 1 Cal

Cool Down:

Couch Stretch – 2 Min per side

 

Thread=the-needle hold – 1 min per side