REMINDER: The gym will be closed tomorrow for New Years, so come in today and gets your New Year’s Eve sweat on!!!…and bring in a friend, because…
“Out with the Old, in with the New” Year WOD
In a Team of 2 (one athlete working at a time)
20 Front Squats (115/80)
19 Burpee Over Bar
-3 Min rest, then…
20 Hang Power Cleans (115/80)
20 Toes to Bar
-3 Min rest, then…
365 Double Unders
Nice little team WOD to say goodbye to 2019 and welcome 2020! Reps can be split any way you and your partner want, just only one of you can work at a time. Yes, you can squat clean into the first front squat coming off the ground. For the Hang Power Cleans, they can be either high hang or anywhere above the knee. Just make sure before you begin, you deadlift the bar up to full extension before dipping into the hang.
The Combat PT Tent will be open normal hours this Monday, Tuesday, and Friday (so there will be a 0530 class). There will be a 1630 class on Tuesday as well. The gym will be closed on Wednesday, and on Holiday Hours (0900-1700) on Thursday. Please plan accordingly.
The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!
Every 4 Min for 20 Min:
Max reps – Walking Lunge
Score = Total Walking Lunges
Looking to get a nice burn in those legs today! As you begin to tire, be careful not to drop the knee down fast during a lunge. Just let the knee barely kiss the ground and then come back up. The run is almost like the recovery piece, but don’t go too easy on it. Need as much time to get in as many lunges as possible each round!
The Combat PT Tent will be closed 24 and 25 Dec. The gym will be on Holiday hours (0900-1700) on 26 Dec. The gym will be on normal hours Monday and Friday only. Please plan accordingly.
PROGRAMMING NOTE: The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!
With the condensed week, today will be our Annual “12-Day of Barbell” WOD!!!
Pic courtesy of CrossFit Government Island
“The 12 Days Of Barbell”
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is done “12 Days of Christmas” style. This means, you start with 1 deadlift. Then you do 2 hang power cleans, then 1 deadlift. Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.
Bar weight –> as needed, but use the same bar/weight for all movements
Little bit longer cardio WOD today. What strategy will you take? Will you push the pace hard in the beginning and hope to keep that pace to the end? Will you start at a more moderate pace, and then pick that pace up as the work gets smaller? Decisions, decisions…
Video courtesy of Rogue Fitness. Our last time hitting Bench Press this cycle before we re-test our 5X5. This week, we go for a little more muscular endurance. Higher reps than normal, but still want to push for some good weight. 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.
On the 2:00 x 7 Sets:
35 Double Unders
7 Devil’s Press (50/35)
Video courtesy of CrossFit Federal Hill. Quick demo of Devils Press. As with any EMOM, if you finish the Dubs and Devils Press before the end of the 2 minutes in a round, the remaining time in that round is rest.
*100′ Dumbbell Walking Lunge (35/20) after each set of DB Strict Press
Video courtesy of Priority Strength. For the Floor Seated Dumbbell Press, you will sit on the floor with your legs out straight. Keep your back straight, and DBs on top of your shoulders. From there, press straight up. Keep your core tight throughout the movement so you avoid tweaking your back
Video courtesy of Fit Life YouTube. For the DB walking lunge, keep the DBs at the hang position.
DB weight -> 25/15 -> As Needed
DB Walking Lunge -> if unable to do with lighter weight, do without DBs
Banded Bully Stretch – 2 min per side
Video courtesy of Self Holistic Health. Demo of Banded Bully Stretch