Joint Strike Athletes,

As of now, the gym will be limited to only AD/Guard/Reserve, and the Combat PT Tent is closed until further notice. Today’s WOD will be the last I will post for the current cycle.  I will be working on some at-home workouts to get us by until we are up and running again.  Once we are up and running, we will resume the current strength cycle. Thank you for your continued dedication to this great program, and we will get through this. Be safe. Be smart. Be fit! – Coach D



½ mile Assault Bike

Walking lunge 30

Walking Kicks 30’

Knee hug to hip opener 30’

Heel2Toe 30’

10 Hollow rocks

10 V-ups

2X10 empty bar press


Strict Press


Increase weight ea set

Video courtesy of CrossFit HQ.

Our Press movement this cycle will be the Strict Press. Couple reminders for Strict Press:

Hands are just outside the shoulders / Feet can be anywhere between hip and shoulder width / Elbows are down and in front of the bar at set up / Heels stay flat the whole time / Torso and legs stay engaged and stationary (locked out) / Bar moves over the middle of the foot / Shoulders push up into the bar / The lift is complete when the arms are at full extension / Finish with the bar over the middle of the foot (head should be through the arms).   With the 5X5 week, goal is to increase weight every set.  The last rep of each set should be VERY taxing.


For Time:

50 Ab mat Sit Ups

50 Air Squats

50 Sit Ups

50 Walking Lunges

50 Sit Ups

50 Burpees

50 Ab mat Sit Ups

Body-weight burner to end the week!  Keep good form in each movement.  A quick time with sloppy form does nothing to improve your fitness!


Scaling Options:

Sit ups -> feet anchored

Air Squats -> to depth

Lunges -> Air Squats


Cool Down:

Cobra Pose -1 Min


Leg Bleeds – 3 Min

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