S/S/S:

Power Clean + Squat Clean + Hang Squat Clean + Front Squat

3@75%

2@80%

2@85%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

Based on 3 Oct 1RM

Video courtesy of Adal Zurita.  Our last time hitting our Clean Complex before our re-test.  %’s go up this week, so be ready.  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.

WOD:

12 Min AMRAP:

1 Thruster (95/65)

1 Burpee Over Bar

2 Thrusters (95/65)

2 Burpee Over Bar

3 Thrusters (95/65)

3 Burpee Over Bar

Etc.… Add one rep to each movement every round

Video courtesy of Constantly Varied Gear.  This climbing ladder ARMAP will feel pretty easy the first few rounds, but don’t think you can start going into a sprint.  Try to keep a pace where you are always moving.  Your only break should be transitioning from one movement to the other, and that break should be just long enough for about 2 big breaths.  Remember, with the burpee over bar, you do not need to stand up all the way.  Just make sure you get over your bar.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Thread The Needle – 1 Min hold per side

WOD:

In 20 Min, complete…

21-15-9:

Handstand Push Ups

Ab Mat Sit Ups

Immediately into…

9-6-3:

Rope Climbs

Box Jumps (30/24)

Immediately into…

Max Reps with Remaining Time:

Muscle Ups (Ring or Bar)

Score = Reps for Muscle Ups

Your goal is to get finished with the back-to-back couplets as quickly as possible so you have as much time to get in as many Muscle Ups  as possible with the remaining time.  That said, unless you are a gymnastic master, I don’t suggest sprinting out of the gates on this.  Especially with the HSPUs and Rope climbs, think of hitting manageable chunks.  Try NOT to hit failure on those two movements

Scaling Options:

-Muscle Ups -> Jumping Muscle Up -> Burpee to Chest2Bar Pull Up -> Muscle Up Transition Drill

Videos courtesy of Ty Jones and Carl Paoli, respectively.  Try one of these Muscle Up Transitions (if doing the second one, just make sure you complete the dip at the end)

-HSPUs -> Pike Push Up off box

Video courtesy of NorCal CrossFit.  Demo of the Pike Push Up off a Box

-Rope Climbs -> 3 Rope walks per 1 rope climb

Video courtesy of CrossFit HQ.  Demo of a Rope Walk

-Box jump height -> 26/22 -> 24/20 -> As needed (Elite – 36/30)

Cool Down:

Roll out forearms – 1 min per side

Kneeling Shoulder Stretch on Box – 2 min

https://www.youtube.com/watch?v=atvWZJB_8LQ

Video courtesy of filmteamet9a.  Demo of the Kneeling Shoulder Stretch (swap out the ladder this guy is using for your box)

S/S/S:

Clean Pulls

1,1,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our final time hitting Clean Pulls before re-testing our 5X5 this cycle.  The goal is 5 heavy singles.  Am I looking for a 1-Rep Max?   Not necessarily.  Goal is to go heavy and keep good form.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

AMRAP 16:

50 Alt Dumbbell Snatches (50/35)

40 Burpees

30-Sec Hollow Hold

20 Handstand Push-ups

Video courtesy of CrossFit HQ.  Demo of Hollow hold and some scaled positions as well.  For the Hollow Hold, just make sure you start somewhere you can see the clock.  If you break before 30 seconds, the count stops. Once you get back in the hollow hold, then begin counting the remaining time.

Scaling Options:

DB weight -> 35/25 -> as needed

Hollow hold – See video on Hollow Hold demo

HSPUs -> Pike Push Up off box -> Hand Rel Push Ups

Video courtesy of NorCal CrossFit.  Demo on Pike Push Ups

Cool Down:

Thread the Needle – 1 Min per side

https://www.youtube.com/watch?v=cIgZV1ktW2c

Video courtesy of Evolve Fitness and Health.  hold the bottom position for a minute.

Iron cross hold – 1 Min per side

Video courtesy of Full For Life.  Again, hold the bottom position for a minute per side.

WOD:

EMOM for 24 Min:

Min 1 – 8 Box Jump Overs (24/20)

Min 2 – 10 Toe2 Bar

Min 3 – 12/9 Cal Row

Rest 5 Min at end, then….

For Time:

1000M Ski Erg

Little Two-parter today!  First, we’ll take 24 minutes working on three separate skills.  The rep schemes are such that you should have a good amount of rest each minute after hitting your numbers, so focus on good form each minute.  Then, after a 5-min break, we’ll test a longer Ski erg distance for time!  Get after this one!

Scaling Options:

Box height -> 20/16 -> as needed (Elite (30/24)

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Banded bully stretch – 2 min per side

Video courtesy of Self Holistic Health

Cobra Pose – 1 Min

S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

3@75%

2@80%

2@85%

Sets start every 4 min

%s Based on 3 Oct 1RM

Video courtesy of Body By Brando.  Final time hitting our Snatch complex before we re-test our 1RM.  Percentages go up so the time per round jumps stays at 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.

WOD:

“Helen”

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Compare to 7Nov2018

A re-test from last year.  See if you can beat your old score!

Scaling Options:

Run -> 500M Row

KB weight -> 35/26 -> as needed

Pull Ups -> Buddha Pull Ups

Cool Down:

Doorway Stretch – 2 min per side

Roll out lats

WOD:

“OMAR”

For Time:

10 Thrusters (95/65)

15 Bar-Facing Burpees

20 Thrusters (95/65)

25 Bar-Facing Burpees

30 Thrusters (95/65)

35 Bar-Facing Burpees

Compare to 8Dec2014

Pic courtesy of CrossFit HQ. Today’s WOD is in honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

This was one of the first Hero WODs we did when we re-vamped the Joint Strike program. Now is a perfect time to re-visit it.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Pigeon Pose – 2 Min per leg

Scorpion stretch – hold for 1 min per side

Video courtesy of Live Being Fit.  Make sure you hold the finish position for a minute per side.

S/S/S:

2-Sec Pause Back Squat

1,1,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our final time hitting Pausing Back Squats before we re-test our 5X5.   Today, we’re looking or 5 heavy singles (increase weight each time), so go heavier than the 5X3 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.  Remember, increase weight every set!

WOD:

As many Reps as Possible in 3 Min of:

200M Run

7 Cal Assault Bike

Max Reps – Double Unders

* Rest 90 Second.  

Repeat 3 More Times

Score = Double Unders

So, the run and Assault Bike are your buy-ins each round.  Your score will be the total number of Double Unders performed through all 4 rounds.  Your goal should be to get through the run and Assault Bike as quick as possible to give you as much time as possible for Dubs.  Since there is a rets between rounds, go ALL OUT each round!  And as you’ll read below in the scaling section, today there is NO SCALE for Double Unders.  If you do not have double unders, every round after you do the run and Assault Bike, the rest of the time will be Double Under practice.  Practice is the ONLY way you are going to improve on this movement.  Who knows, today can be the day you get your FIRST Double Under!!!  Go for it!

Scaling Options:

Run –> 250M Row

Assault Bike -> ONLY scale if you are not able to get run and bike done in the 3 Minutes.  If that happens, cut cals down to 5

DU – No sub!  Take the remaining time and PRACTICE!  Today may be the day you hit a DU!

Cool Down:

Couch Stretch – 2 Min per leg

Calf Stretch on rig – 2 Min per leg

This Friday, the Combat PT Tent is doing the annual Fit2Fight event.  This event is to help a needy family from the Luck community.  Sherri will be collecting gift donations for the family from now until the 20^th of Dec.  More details on the family to follow.

WOD:

Today’s WOD can be done either as a team or individually…

“12-Days of Giving WOD”

Partner version, done “12 Days of Christmas Style”

For Time:

2 Box Jump (24/20)

4 Hand Release Push Ups

6 Ab Mat Sit Ups

8 Air Squats

10 Lunges (per leg)

120 Ft. Bear Crawl (30 ft. down and back)

14 Jumping Jacks

16 Russian Twists (no weight)

18 V-Ups

20 Tuck Jumps

22 Hanging Knee Raise

24 Burpees

Only one partner working at a time.  Other partner holds plank (either top of a push up or on forearms).  Reps broken up between partners as needed.  Work cannot be completed until non-working athlete is in plank, and work stops if planking athlete drops from plank.

“12-Days of Giving WOD”

Individual Version done “12 Days of Christmas Style”

For Time:

1 Box Jump (24”/20”)

2 Hand Release Push Ups

3 Ab Mat Sit Ups

4 Air Squats

5 Lunges (per leg)

60 Ft. Bear Crawl (30 ft. down and back)

7 Jumping Jacks

8 Russian Twists (no weight)

9 V-Ups

10 Tuck Jumps

11 Hanging Knee Raise

12 Burpees

Scaling Options:

Box height -> 20/16 -> as needed

Ab mat sit ups -> feet anchored

Hanging Knee Raise -> laying Toe2Bar

Cool Down:

Couch stretch – 2 min per side

Kneeling Shoulder Stretch on Box – 2 min

https://www.youtube.com/watch?v=atvWZJB_8LQ

Video courtesy of filmteamet9a.  Swap out the ladder this guy is using for your box.

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Bench Press this cycle. Reps go down, so look to go heavier than the 3X5 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…

WOD:

EMOM 14:

Odd Min – 10 Renegade Row To Push Up* (35/25)

Even Min – 8/6 Cal Ski Erg

Video courtesy of WODStar.  For the Renegade Row To Push Up, one rep = 1 Push Up on DBs, row left arm, row right arm.

Scaling Options:

DB weight -> 25/15 -> as needed (Elite 50/35)

Cool Down:

Doorway Stretch – 2 min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit.  Demo of the lat stretch on rig.

WOD:

For Time:

35 Calorie Row

35 Box Jump Overs (24/20)

35 Power Snatches (75/55)

35 Thrusters (75/55)

35 Chest to Bar Pull-ups

35 Thrusters (75/55)

35 Power Snatches (75/55)

35 Box Jump Overs (24/20)

35 Calorie Row

Scaling Options:

Box height -> 20/16 -> as needed

Bar weight -> 65/45 -> as needed

C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Cool Down:

Pigeon Pose on Box – 2 min per side

Child’s Pose -2 min