NOTE: The Combat PT tent will be on Holiday Hours today. No classes scheduled, but come in and get your WOD on!
Pic courtesy of LoveThisPic.com
Feeling a bit full after Thanksgiving? Come on in and work it off!
“12 Days of Thankfulness”
Done “12-Days” style: – 45 Min cap
1- Ring dip or muscle up
3- Power Snatches (135/95)
4- Box jumps (24/20)
7- Hang Power Cleans 135/95
8- Ab Mat Sit Ups
9- Hand-Release Push ups
12-Cal Assault Bike
Workout flows as follows:1 Ring dip or muscle up , 2 Burpees, 1 Ring dip or muscle up , 3 Front squats , 2 Burpees, 1 Ring dip or muscle up , 4 Box jumps , 3 Front squats , 2 Burpees , 1 Ring dip or muscle up , etc… Keep to the 45 min cap to avoid folks hurting themselves. The goal is complete before 45 min, so make sure folks are scaling properly if needed.
Ring Dip -> stationary dip -> box dip
HSPUs -> Pike Push Up off box
Bar weight -> as needed, BUT use SAME weight for ALL bar movements
Pic courtesy of the 56th FSS. The 2019 Luke AFB Thunderbolt Cup is underway today! Due to the event, there will be no classes scheduled. The below workout is the Combat PT event. Get with your Thunderbolt Cup rep to make sure you are signed up.
For Time: * 20 Min Time Cap
34 Cal Row
34 KB Sumo Deadlift High Pull (50/35)
100M Med Ball Run (20/14)
56 KB Swings (50/35)
56 Plate Squats (45/25)
100M Med Ball Run (20/14)
34 Cal Ski Erg
34 Alt DB Snatch (50/35)
100M Med Ball Run (20/14)
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)
Pic courtesy of af.mil Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006. Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert.
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
Sets start every 4 min
Video courtesy of Body By Brando. Third time hitting our Snatch complex for our cycle. Percentages stay the same, but reps go up, so the time per round jumps up to 4 min each. To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch. Be careful when setting the bar on your back for the Snatch Balance. Don’t knock yourself in the head or land right on the neck. The bar should land between your traps. The hardest part for most folks will be the Snatch Balance. Remember, dip, then VIOLENTLY extend the hips. As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat. The goal is to be at the bottom of the squat right as the arms lock out. As mentioned before, this movement is a great tool to help with timing your squat snatch.
EMOM for 16:
Min 1 – 15 Power Snatches (75/55)
Min 2 – 30 Double Unders
Min 3 – 15 Russian KB Swings (70/53)
Min 4 – 100M Suitcase Carry (70/53) *
*Switch hands at the 50M turnaround
Video courtesy of T-Nation. Quick demo on Suitcase Carry with a KB. As with any EMOM, any time left over in a given minute once the required work is completed is rest.
Video courtesy of the Luke AFB Facebook Page. Have you signed up for the 2019 Thunderbolt Cup?! Events go down on Wednesday! The Combat PT tent will host the Combat Fitness Event. Get signed up and be ready to do work!!!
2-Sec Pause Back Squat
Increase weight ea set
Video courtesy of Catalyst Athletics. Our third time hitting Pausing Back Squats! The rets drop to 3, so goal is to go heavier than the 3X5 week. Descend into the bottom of a Back Squat. Once the crease of your hips is below your knees, hold that position. Don’t let your body sink down. Keep tension and remain still for the 2-second count (one-one thousand, two-one thousand). Then, shoot UP out of the squat. It will be VERY important to keep tension in your legs, and tightness in your core so you can come up with speed. Increase weight every set. The goal is to use a weight where the last rep of every set is super hard!
200 Meter Run
2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Hand Release Push-ups, 15 Air Squat
Fight the urge to kip/do any body movement other than pulling with the back and arms to get your chin above the bar on the pullups. No momentum on those reps. Keep them strict!
Run -> 250M Row each
Strict Pull Ups -> Buddha Pull ups -> Ring Rows
Hand Rel Push ups -> Push Ups off bench
Air Squats -> to depth
Couch Stretch – 2 Min per side
Bicep Stretch on rig – 1 min per side
Video courtesy of CrossFit Invictus. Quick demo of the bicep stretch on the rig
Small test to kick off today. Time to see how good your running is coming. If you know your mile time is nowhere close to 10 min, scale the distance. You will have at least 5 minutes to recover prior to hitting the WOD.
There will be two routes folks can take. Route 1, Hang out left out of the tent, going west down Shooting Star St, hang a right on Fighter Country Ave, follow the right curve onto Jerstad Ln, go through the intersection at Mustang St, and turn around right before the parking lot behind the FW headquarters building. And head back to the tent.
Route 2 would be to hang a right out of the tent, head east on Shooting Star St, turn left on 139th, turn left on Phantom, then right on N 2nd/Bong Ln. Take Bong Ln to the intersection with Eagle Street, then turn around and head back. If you get back prior to the 10 min cut off, then that is extra rest time you’ll get (pics below courtesy of MapMyRun.com)
Video courtesy of Rogue Fitness. Second time hitting Bench Press this cycle. Sets go down, so look to go heavier than thee 5X5 week. Remember to keep your shoulder blades glued to the bench throughout the lift. The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury. We want you strong, not hurt. Increase weight each set. The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure. Choose wisely…
Cal Ski Erg
Cal Assault Bike
12 Min Time Cap
Back to back 21-15-9s with a time cap! Even if you feel super-fresh in the first part, don’t hit too big of chunks early on, as you want to have something in the tank when you tackle that last triplet!
Power Clean + Squat Clean + Hang Squat Clean + Front Squat
+ 1 Jerk at the end of ea set.
Sets start every 3 min
Video courtesy of Adal Zurita. : Second time hitting our Clean Complex, so %’s go up! To review, one rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat. At the end of each set, perform 1 Jerk after the Front Squat. Remember, this jerk is done at the end of each SET, not end of each REP. During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground. From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean. Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground. From here, take a breath, and then complete a Hang Squat Clean. Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat. You can put the bar down between reps.
1 Handstand Push Up
1 Power Snatch (115/80)
2 Handstand Push Up
2 Power Snatch (115/80)
3 Handstand Push Up
3 Power Snatch (115/80)
Up by (1) rep until finish
A fun climbing AMRAP to close out the day! Don’t try to sprint the early sets. Rather, find your pace and maintain it every round today. As the reps get higher, know the proper time to break up the HSPUs. You should NEVER hit a fail point. Try to come off the wall before your shoulders tire out. This will allow quicker recovery and allow you to get back on the wall quicker.
Bar weight -> 95/65 -> As needed
HSPUs -> Pike Push Ups* -> Hand Release Push Up
Video courtesy of NorCal CrossFit. Demo of the Pike Push up off a box.