Warmup:

Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

High skips 30’

Side shuffle 30’

10 Threat the needle

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Final time hitting Front Squat before we re-test our 5X5.  So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single.  This does NOT mean it has to be a 1RM.  But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.

WOD:

In 2 Min complete:

200M Run

Max Cals Assault/Echo Bike

Rest 1 Min

Repeat for a total of 5 Rounds

Score = Total Bike Cals

Today is about keeping a good, efficient pace on the run (sub-1 min) and going all-out on the bike for the remaining time.  Goal should be a minute of biking each round.  With the 1 min break between rounds, go for broke each round!  Don’t think a minute is a lot of time on the bike?  Just remember, this dude did 50 cals in 24 seconds…Safety note: don’t make that your goal in today’s WOD…or you may pass out (video courtesy of Nicholas Garcia)

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per leg

Banded hamstring stretch – 2 min per side

Warmup:

Grab 1 medium DB

3 Rounds:

50’ right hand suitcase carry

50’ left hand suitcase carry

5 Single-arm deadlift per side

5 Scap Pull ups

5 DB push press per side

5 kip swings

4 Alternating DB Snatch

WOD:

12-10-8-6-4-2-4-6-8-10-12*:

Pull Ups

Alt DB Snatch (50/35)

*100′ Dual KB Farmer Walk (53/35) after every round of DB Snatch

Video courtesy of Box Programming.  Good tips for cycling DB Snatches. Plan on not having much grip left after this WOD.  Try to use as much hip to pop through either butterfly or kipping on the pull ups as well as the DB snatches so you have enough grip to do each round of farmer walk unbroken (or as close to unbroken as possible).

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Row

DB weight -> 35/25 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 min per side

Barbell forearm smash – 1 Min per side

Video courtesy of 3rd Element Fitness.

Pic courtesy of HBO Max.  We’re officially in December, so time to get all your Christmas decorations up, but keep hitting these WODs!

Warmup:

50 Single Unders

10 Push Up to Downward dog

30 Alt Single Unders

20 Dubs or 4 attempts

10 Huggers

10 Over & Backs

Barbell Warmup: With an empty barbell and in Clean grip, hit 5 reps of: Elbow Rotations, Press

S/S/S:

Strict Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Final time hitting Strict Press before we re-test our 5X5.  So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single.  This does NOT mean it has to be a 1RM.  But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.

WOD:

AMRAP 15:

10 Cal Ski Erg

15 Shoulder to OH (115/80)

30 Double Unders

Make sure you use a ton of force from a fast hip closure to help make your ski erg strokes effective.  This will also help save the arms and shoulders for the Shoulder to OH piece as well as keep them stable for the Dubs

Scaling Options:

Bar weight -> 95/65 -> as needed

DUs -> 60 Single Unders

If no Ski Erg available -> 3 Laying Banded Pull Overs* per cal (see video below, courtesy of Rise Above Personal Training)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded OH stretch – 2 min per side

Warmup:

10 Box step ups

10 cobra to downward dog

10 Spider-Man lunge w/twist

6 Box Jumps

8 Hollow Rocks

30 sec Handstand hold

2 Wall Walks

On Rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid-shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

S/S/S:

2-Second Paused Clean (at knee)

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set. Sets start every 4 min

%s Based of 14Oct 1RM

Video courtesy of Catalyst Athletics. Last time hitting our clean variation before we re-test our Clean & Jerk 1RM this cycle.  %s jump up, so stay tight! Remember, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause.  Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean.

WOD:

3 Rounds For Time:

10 Wall Walks

10 Toes to bar

20 Box Jumps (24″/20″)

The time-killer on this one could be the Wall Walks.  I know some folks will try to come out of the gate on fire and blast through these.  Just be careful not to over-exert yourself and lose shoulder stability.  If you lose that, the wall walk becomes more of muscling your way through.  And if that happens, you may find the Toe2Bars to be very difficult due to your shoulders being blown up.  Rather focus on locking out the elbows and then walking the hands back until you are completely vertical.  Some good tips on the wall walks courtesy of Carl Paoli.

Scaling Options:

Wall Walks -> 5 Shoulder taps (in plank)* per side for every Wall Walk

T2B -> Kipping Knee Raise -> Laying Toe2Bar   -> V-Ups

Box height -. 20/16 -> as needed

Video courtesy of Functional Bodybuilding.  Demo of Shoulder Taps in Plank

Cool Down:

Kneeling shoulder stretch on box – 2 min

Video courtesy of Train FTW

Couch Stretch on Box – 2 min per leg

Video courtesy of Men’s Health

Warmup:

200M jog

10 Soldier Kicks

10 Spider-Man lunges

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls

5 Sumo Deadlift High Pulls

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

WOD:

“Trojan”

Teams of 2

For Time (20 Min Time cap):

Partner 1 – 34 Cal Row

Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 56 American KB Swings (50/35)

P2 – 56 Plate Squats (45/25)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 34 Cal Ski Erg

P2 – 34 KB Weighted Sit Ups (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

20 Synchronized Burpees

Today’s WOD will be performed between 0600-0900 at the Combat PT Tent.  Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.

Scaling Options:

KB Weight -> 35/25 -> as needed

Plate weight -> 25/15 -> as needed

Med ball weight -> 14/10 -> as needed

Cool Down:

Leg Bleeds – 3 Min

Thread the needle – 1 min per side   

Scheduling Note:  The Combat PT tent is closed for the AETC Family Day.  The following WOD can be done anywhere while traveling or recovering from Thanksgiving.

Warmup:

Super Squat Hip Sequence (video courtesy of Mobility WOD)

WOD:

Holiday Travel WOD

25-20-15-10-5:

Lunges (per leg)

V-Ups

Jumping Jacks

Hand release Pushups

Sit Ups

Pic courtesy of SoundCloud.  Please have a wonderful and safe Thanksgiving with your friends and family

Pic courtesy of Worldwideinterweb.  Earn that big meal tomorrow!

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

Kneeling Shoulder stretch on box – 30 sec (video courtesy of Train FTW)

WOD:

“Thanksgiving Sampler Platter”

For Time (45 Min timecap)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (53/35)

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

Compare to 20201123

So, the goal this week is earn all that good food you’re going to have on Thursday!  Today’s WOD comes courtesy of CrossFit DTR.  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 -> Hanging Knee raise-> laying knee raise

Cool Down:

Couch Stretch on Box – 2 Min per side

Pigeon Pose on box – 2 Min per side

Warmup:

200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 lateral hops over line

10 ankle rotations per leg

10 PVC pass Thrus

10 PVC around-the-worlds

10 PVC OHS

Burgener warm up – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff.

S/S/S:

2-Second Paused Snatch (at knee)

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of Catalyst Athletics. Third run at our Snatch variation for this cycle.  As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  Keep tension while in the pause.  Focus on not re-bending between the end of the pause & the finish of your pull into the snatch. %s stay the same, but reps jump up, so time per round goes up to 4 Min.

WOD:

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (135/95#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (135/95#)

100m Run

100m KB Farmer Carry (70/53#)

100m Run

Video courtesy of CrossFit Inguz.  Some good strategies on the box jump overs. Lots of short-distance runs in this one, but don’t go all-out sprint on them.  Just maintain a quicker-than-normal pace. Make sure wherever you do your plank, you can see the timer or have one on your phone running so you get 3 full minutes in the plank.  Stop your count anytime you drop out of the plank and start back up when you go back into the plank.

Scaling Options:

Run -> 125M row

Lateral hops -> bar-facing hops -> empty bar hop overs-> step overs

Bar weight -> 118/80 -> 95/65 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Heel cord mash on barbell – 1 Min per side

Video courtesy of the WODdoc

Saddle Stretch – 2 Min

Scheduling note:  The Combat Pt Tent will be closed Thursday and Friday this week for Thanksgiving and the AETC down day.  Please plan accordingly.

Warmup:

10 Cal bike

8 Squat to Stands

6 Air Squats

8 Box step overs

10 Cobra to Downward Dog

5 Cal Bike

8 Box jump overs

On the rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls

S/S/S:

Clean Pull

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third helping of Clean Pulls the cycle. We’re looking on keeping the body in perfect position in the first and second pull of the clean.  Reps drop to 3, so aim to go heavier per set than the 3X5 week. Keep the set up and execution just like last time.

WOD:

AMRAP 18:

30/25 Calorie Bike

30 Sit-ups

20 Pull-ups

10 Box Jump Overs (24/20”)

Video courtesy of The Ready State.  Some good tips on making the bike suck less.

Try to hit the bike with some aggression and then let the legs recover during the sit ups and pull ups.  By the time you hit the box jump overs, the legs should be functional again.  Aim for 3+ rounds today.

Scaling Options:

Sit ups -> feet anchored

Pull Ups -> Buddha Pull ups -> Ring Rows

Box height -> 20/16 -> as needed

Cool Down:

Pigeon pose on box – 1 Min per leg

Roll out low back and T-spine