Programming Note: The Combat PT Tent will run the “31 Heroes” WOD this Friday from 0600-0900
Warmup:
2:00 Row
-then-
2X:
10 light KB deadlifts
5 Russian Swings
5 Med ball front squats
5 med ball thrusters
10 Hollow Rocks
-then-
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, Squat Clean from below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean Liftoff + Clean + Jerk
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 Power Monkey Fitness.
Second time hitting our Clean Complex this cycle. Make the pauses at the top of the liftoff 2-3 seconds. Again, make sure you do not lose tension when holding the pause on the Lift-offs.
WOD:
For Time:
50 Am. Kettlebell Swings (55/35)
30 Wall Balls (20/14)
20 Med Ball Sit Ups (20/14)
30 Wall Balls (20/14)
50 Am. Kettlebell Swings (55/35)
Video courtesy of Matthew Stevens.
For the Med Ball sit ups, make sure you finish the rep with the med ball over your head at the top of the sit up.
Videos courtesy of Runify and Mobility WOD, respectively.
WOD:
Partner WOD
4 Rounds For Time:
400M Run (together)
100 Double Unders*
30/24 Cal Ski Erg*
*One partner works on dubs while other partner works on Ski Erg. Partners can switch positions as needed until both cals and reps for the round are completed.
Time Cap – 30 Min
Video courtesy of CrossFit HQ.
Today we have a sweet partner WOD where both of you are continuously moving. The 400M run is done together, so the pace should be set by the slowest member. When you both come in from the run, one partner will begin double unders and one will begin the cals on the ski erg. You can each stay on the same movement the while time or switch positions as often as needed. The round ends when both the cals on the ski erg and the double unders are complete. IF one partner finishes all the dubs before the cals on the ski erg are complete (or vice versa) then one partner rests while the other works until both movements are complete.
Rounding out our new strength cycle will be our pulling movement, the Sumo Deadlift. Always a good additional movement to build great back and posterior strength, the Sumo Deadlift will hit different than the traditional deadlift. You’ll get more hip and full leg work in this one.
WOD:
For Time:
500M Row
30 KB Sumo Deadlift High Pulls (55/35)
45 Am. KB Swings
500M Row
30 Dual DB Deadlifts (50/35)
15 Devil’s Press
500M Row
Time Cap – 18 Min
Videos courtesy of WOD Star, CrossFit HQ, and CrossFit Federal Hill, respectively.
Today you’re REALLY going to want to do the mobility afterwards (or the yoga class at the Community Commons, click here to sign up), otherwise, walking upright may be an issue. Since you just came off of Sumo Deadlifts in the strength piece, continue using hips as much as you can in the SDHPs. On the Dual DB deadlifts, only one head of each DB needs to make contact with the ground.
Another reminder to set aside some time on Thursday for yourself and attend the Yoga class at the Community Commons (Bldg 700) at either 0700 or 1400. Click on the above pic to go to the sign-up page. You can thank me later!
Warmup:
2X:
10/8 Cal Echo Bike
5 Inchworm Push Ups
10 Shoulder Taps in plank
10 Over & Backs
-then –
2X 7 Empty bar push press
S/S/S:
EMOM 8:
Odd – 10 Push Press @5-6/10 RPE
Even – :30 Echo Bike @ med pace
The weight on the push press should feel like if you had to, you could probably pound out another good 7-8 reps. This and the :30 bike intervals are more of an extension of the warmup and prepping us for the WOD
WOD:
10 Rounds for Time*:
2 Wall Walks
10 Hang Power Cleans (95/65)
*Cash-Out 50/40 Cal Echo Bike
Time Cap – 22 Min
Video courtesy of CrossFit HQ.
This one could get spicy if your Wall Walks are not on point. Would suggest to initiate the wall walk, get into a down dog position before moving the feet onto the wall.
Scaling Options:
Wall Walks -> to scaled distance -> Inchworm push ups
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, Hang Squat Snatch, Snatch Pulls from mid shin, Squat Snatch from mid shin
S/S/S:
2 Snatch Liftoffs + Snatch
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 2 set @70%
%s Based on 29 Jul 1RM
Video courtesy of Strong Body Training.
Our Snatch Complex for this cycle will consist of two Snatch Liftoffs (w/a 2-3 sec pause right above the knee) and one Snatch (preferably a Squat Snatch). The point of the pausing Snatch liftoff is to teach us to maintain tension after our initial lift from the ground. Ensure your shoulder blades stay locked back and your torso rigid in that pause.. Reset at the bottom after each movement.
WOD:
In 3 Min complete:
10 Shuttle Runs*
10 Alternating DB Snatch (50/35)
-repeat for 5 rounds
Time cap per round – 2:30
Score = slowest time
*1 Shuttle Run = 25’ down + 25’ back
Videos courtesy of Mayhem Athlete and CrossFit Invictus, respectively.
For the Shuttle runs, make sure you start behind the ling at the beginning. Make sure that both feet and one hand make contact with the ground past the far line before heading back. When you finish your last run, the hand does not need to touch the ground. On the Alternating DB Snatch, make sure the free hand stays off the body.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Shuttle Runs -> cut reps to 8
Cool Down:
Banded Overhead Stretch on Med Ball – 2 Min
90/90 Stretch – 2 min
Videos courtesy of Barbell Shrugged and The Active Life, respectively.
ATTENTION Luke AFB members! With all the hard work we do in the gym, some days we forget to do the work to help recover and improve our range of movement. I’m excited to announce Luke AFB’s own SSgt Haley “MIST” Jones will be running yoga classes each Thursday at the Community Commons (Bldg 700) at 0700 and 1400. Come check her out! Click on the above pic to go to her sign-up link. Lastly, it’s FREE!!!
Warmup:
10 Box Step Ups
10 Spider-Man Lunge w/twist
5 Push Up to Down Dog
10 Kneeling Lat Stretch
5 Tuck Jumps
10 Over & Backs
1 Wall Walk + :10 HS Hold
2 Rope Walks – see video below, courtesy of CrossFit HQ.
WOD:
AMRAP 25:
5 Handstand Push Ups
10 Box Jumps (24”/20”)
1 Rope Climb (or 5 Strict Pull Ups)
Today is less about accumulating a ton of rounds and reps in these 25 minutes. Rather, focus on good quality and body position in each movement. On the Handstand Push Ups -> focus on keeping the core tight while upside down and using a good leg drive to kip up in the movement. In the box jumps, make it a point to land as quietly as possible on top of the box (slamming on the box = shin pain). Lastly, on the rope climbs, use as little arm pull as possible. Get the legs up as high as you can before clamping the rope between the feet, then bring your hips to the rope, then walk the hands up as high as you can, then repeat.
Scaling Options:
HSPUs -> Pike Push Ups off box or floor -> High-kneel DB press (ELITE: Strict HSPUs)
Box height -> 20/16 -> as needed
Rope climbs -> Rope Walk or 5 banded pull ups or 5 Buddha Pull Ups (ELITE: Leg Less Rope Climb)
Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat
Videos courtesy of Mayhem Athlete and Mobility WOD, 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:
Bulgarian Split Squat
5X5 (per leg)
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat variation for the cycle will be the Bulgarian Split Squat. These will give you one hell of a unique tension on the legs. You’ll find little muscle groups you haven’t used in a while engaging in the movement (and likely being sore the next day). Perform all the reps of a set on one leg before switching and then doing all the reps on the other leg.
WOD:
21-15-9*:
Devil’s Press (50/35)
Overhead Squat (95/65)
*Perform at 100’ Farmer Walk (50/35) at the end of each round
Video courtesy of CrossFit Federal Hill.
While you want to move quickly through the Devil’s Press and OHS and you want to keep a safe grip on the DBs or bar, do your best not to OVER-grip. What I mean is sometimes when we are moving with intensity, we have a tendency to really squeeze on whatever we are holding. Well, if you do that throughout the Devil’s Press and OHS, your grip will be shot when you try to do the farmer walks. Don’t let go of the DBs or bar, but relax your grip as much as you safely can so you have grip left for the rest.
Barbell warmup – With an empty bar, perform 2 sets of 10 floor press
S/S/S:
Floor Press
5X5
Increase weight ea set
Videos courtesy of CrossFit HQ.
This cycle’s pressing movement takes it to the floor with our Floor Press. Beauty of the Floor Press is it can be accomplished anywhere, and no need to have a bench. Just a buddy to spot you!
WOD:
AMRAP 15:
8 Pull Ups
16 Am. KB Swings (55/35)
32 Double Unders
The lower rep scheme of today’s WOD may tempt you to come out of the gates super-fast. Not a bad plan if you have the engine to maintain that high speed for 15 minutes. If you know you’ll hit a wall by 5 min in, why not come out of the gates at a manageable pace and maintain it throughout the whole WOD?
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 