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!


Scaling Options:

Run -> 250M Row each

Strict Pull Ups -> Buddha Pull ups -> Ring Rows

Hand Rel Push ups -> Push Ups off bench

Air Squats -> to depth


Cool Down:

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

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