PROGRAMMING NOTE: With today being one of ACC’s “Goal Days” the Combat PT Tent may or may not be opened, so to save any issues and do an early Hero WOD in line with Veteran’s Day tomorrow, today’s WOD can be done at the base track
Warmup:
400M jog
10 Air Squats
10 Alt Single-Leg Toe Touches
10 Elbow-to-Instep Stretch
10 Heal2Toe
100m high knees
100m butt kickers
WOD:
“Griff”
For Time:
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Compare to 20250619
Pic courtesy of CrossFit HQ.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008
Small change to the yoga schedule as the Community Commons (Bldg. 700). Due to PT testing, weekly classes will not be Thursdays at 1400 and Friday at 0700. Come out and support SSgt Jones and improve your mobility! Click on the above pic to go to the sign-up page.
Warmup:
10 Box Step ups
10 Hollow Rocks
10 Dead bugs
10 Spider-Man Lunge w/twist
10 Squat2Stand
10 Kickers per leg
5 Box Jumps
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Front Squat, Hang Squat Clean, Low Hang Squat Clean
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 sets @75%
%s Based on 29Jul 1RM
Video courtesy of Collin Meeves.
Second time hitting our clean complex this cycle. An area I want to see focus on, early arm pulls. I get it, everyone’s arms are different, and if there is a little bend during the initial pull from the ground and into the triple extension, I get it. But what we should not be doing is pulling with the arm prior to full extension. I want you to try to relax the arms as much as you can (don’t let go of the bar) when you raise, but think more about your chest coming up as the driving force to move the bar. As the chest rises, so does the bar.
WOD:
15 Min AMRAP:
9 Dual DB Hang Squat Cleans (35/25)
12 Box Jumps (24”/20”)
15 Ab Mat Sit Ups
Video courtesy of CrossFit HQ.
Your body should be very well primed for the hang squat cleans after all the Clean work we just did. The goal is to cycle through those 9 reps as close to unbroken as you can every round. That said, don’t red-line your heart rate trying to go unbroken. If getting one or two strung together is out of the question, scale back the weight.
Barbell warmup – With an empty bar and hands right outside shoulders, perform 5 reps of: Strict Press, Dip/Drive, Push Press, Push Jerk
Videos courtesy of Mayhem Athlete and The Active Life, respectively.
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down)
S/S/S:
Push Jerk
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Push Jerk this cycle. Like last time, focus on pulling yourself down in the dip with control and tension, then EXPLODING upward and then PUNCHING under the bar as fast as you can.
WOD:
Every 4 Min for 16 Min, complete:
10 DB Bench Press (50/35)
100M Dual DB Farmer Walk (50/35)
Score = Slowest Round
Videos courtesy of Rogue Fitness.
We’ll mix up a good amount of pushing, grip fatigue, and core engagement in today’s WOD. Be proficient in the bench press, but don’t sprint so fast through the reps that your shoulders are smoked prior to starting the farmer’s walk.
Been a hell of a week, so give your body what it needs and hit Coach Haley’s yoga class at either 0700 or 1400 at the Community Commons (Bldg. 700) today! Click on the above pic for the sign up page.
Warmup:
2 Min Row
10 Back Roll to V-Sit
10 butterfly sit ups
Iron cross x 5 per leg
Scorpion x 5 per leg
Alternating toe touch x 5 per leg
Arm circles x 10 ea direction
5 Min of Double Under Practice
WOD:
“The Ghost”
6 Rounds of:
1 minute of Rowing* (for Cals)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Score=total reps + cals
Compare to 20251031
Video courtesy of CrossFit HQ.
In honor of Dia de Los Muertos last Sunday, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living. This WOD is designed for fighter, Robert Guerrero. In the vein of Fight Gone Bad, made to mimic a 6-round fight. Point of the WOD, push hard at EVERY station.
Scaling Options:
Double Unders – NO SCALE
You read that correctly, no DU scale. If you do not have DUs, then this will give you six 1-minute practice sessions. I bet you you’ll get your first Double Under today!
Cool Down:
Calf Stretch – 2 Min per leg
Scorpion Pose hold (feel stretch in chest) – 1 Min per side
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (start at mid-shin), banded deadlifts
Video courtesy of Runify
S/S/S:
Banded Deadlifts
3X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Second time hitting our Banded Deadlift this cycle. Hit these each time this cycle and your power coming off the ground in a traditional Deadlift is GOING to increase!
WOD:
15 Min AMRAP:
100m Run
10 Hang Power Cleans (95/65)
15 Ab Mat Sit Ups
Goal 8-10+ Rounds
Video courtesy of Kristi O’Connell.
Find a pace at the beginning that you can maintain throughout the 15 Minutes.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
On Rig – Perform 5 reps of: Scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows
S/S/S:
Every Minute On the Minute for 8 Min:
Odd Min – 6 Walking Lunge (bodyweight) + 6 Dual DB Walking Lunge (start light, climb in weight)
Even Min – 4 Beat Swings + 3 Kip Swings + 2 Kipping Pull Ups + 1 Chest2Bar Pull Up
Like last week, we’re going to take 8 minutes to work on continuing our pull up progression but also prepping our legs for the upcoming lunges in today’s WOD.
WOD:
3 Rounds:
100’ Dual DB Walking Lunge (50/35)
15 Pull Ups
Video courtesy of STYRK.
Avoid a forward lean when doing the walking lunge. Make your goal to keep a straight up & down line from your hip to your shoulder throughout the lunge.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
All that Halloween candy make you feeling sluggish? Come out to Yoga in the Community Commons (Bldg. 700) on Thursday at 0700 or 1400 and let Coach Haley help get you straightened out! Click on the above pic to go to the sign-up page.
Warmup:
1:00 Echo Bike
Spider-Man Lunge w/twist 30’
Heel2Toe 30’
10 PVC Pass Thrus
10 PVC Around-the-worlds
5 PVC Overhead Squats
5 PVC Drop Snatch
1:00 Ski Erg
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Low Hang Squat Snatch (right below knee), Snatch Pulls from mid shin, Squat Snatch from mid shin
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 4:00, do 3 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 set @75%
%s Based on 7 Oct 1RM
Video courtesy of Diablo CrossFit.
Our second time hitting our Clean Complex. As mentioned before, the goal here is to first get the triple extension down in the Snatch Pull (PUSH the ground away!), then work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.
WOD:
EMOM 16:
Min 1 – 10/8 Cal Ski Erg
Min 2 – 150M Run
Min 3 – 10/8 Cal Echo Bike
Min 4 – Rest
Video courtesy of Misfit Athletics.
Make your goal to be done within 45 seconds each minute.
Pic courtesy of CrossFit En Fuego. Celebrating Halloween a day early this year. Be safe out there tomorrow!
Warmup:
1:00 Echo Bike
Spider-Man Lunge 30’
Heel 2 Toe 30’
Side Lunge 30’
5 Cobra to Hip Snap
5 single DB deadlift ea. Side
5 single DB press per side
6 Alt DB Devil’s Press
WOD:
“Pedal to the Devil”
For Time:
20-18-16-14-12-10-8-6-4-2: Cal Echo Bike
2-4-6-8-10-12-14-16-18-20: Alt. Single Arm Devil’s Press (50/35)
Video courtesy of CrossFit St. Landry.
Little evil for you Halloween fun! Do your best to stay steady on the Echo Bike, especially at the higher cal sets. Once you get into the round of 6, maybe pick up the pace, just don’t go so fats that you are out of breath when you tackle the higher-rep sets of Devil’s Press. And, yes, alternate which hand holds the DB each rep.
Sore from a hard week of training? Lacking that mobility to fully do a movement like, Overhead Squats? Then do yourself a favor and come over to the Community Commons (Bldg 700) at 0700 or 1400 today and take Haley Jones’ Yoga class! You will not regret it!
Warmup:
200M Jog
20 calf Pedals in Down Dog
10 Box Step Ups
10 Cossack Squats
10 PVC Pass thrus
10 PVC Around the worlds
10 PVC Overhead Squats
5 Box Step Overs
-then-
Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Behind the Neck Push Press (Snatch Grip), Overhead Squat
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat Variation this cycle will focus on the Overhead Squat. The more comfortable you get in this, the better you’ll find your positioning in any and all Snatch variations.
WOD:
Every 3 Min for 5 Sets:
200M Run
10 Dual DB Box (20”) Step Overs (50/35)
Score each round separately
Video courtesy of Mayhem Athlete.
Up to you how you want to hold the DBs as long as they don’t touch the box or rest on your legs during the movement.
Scaling Options:
Run -> 250M Row
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Cool Down:
Barbell mash on quads – 1 Min per side
90/90 rotation – 2 Min
Videos courtesy of Men’s Health and The Active Life, respectively.
On Rig – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin
Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).
WOD:
For Time:
3 Rounds Of:
15/12 Cal Ski Erg
12 Toe2Bars
*Rest 2 Min, then…
3 Rounds of:
15/12 Cal Ski Erg
10 Power Cleans (155/110)
*Rest 2 Min, then
3 Rounds Of:
12 Toe2Bars
10 Power Cleans
(Score each section separately)
Video courtesy of WOD Prep.
3 different movements, 3 combinations, done for 3 rounds each!…you see a theme here, yeah? You do have built-in rest between each 3-round segment, so aim to push the pace each time.
