Pic courtesy of City of Lawton.  The Combat PT Tent will be closed for Memorial Day.  Please enjoy the day and remember those who paid the ultimate price for our continued freedoms.

NOTE: The Combat PT Tent will be CLOSED on Monday, May 31st in observation of Memorial Day.

Warmup:

10 Cal Row

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

100M Run

20 Calf Stretch in Downward Dog

100M Run

Super Squat Hip Sequence – See Video below, courtesy of Mobility WOD

2X5 empty bar back squat

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time we hit good ol’ fashioned Back Squats this cycle.  Just like we did Wednesday with Deadlifts, today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.

WOD:

For Time:

Row 50 Cals

Shuttle Sprint 100m

Row 40 Cals

Shuttle Sprint 100m

Row 30 Cals

Shuttle Sprint 100m

Row 20 Cals

Shuttle Sprint 100m

Row 10 Cals

Shuttle Sprint 100m

Shuttle Sprint = Sprint 50M and back

Best advice I can give on this WOD is start those first few rowing sets at a fast, but not sprinting pace.  As you continue through the workout, pick up the pace, so the end becomes the sprint

Scaling Options:

If no rower available, do same cals on Assault Bike, or Sumo Deadlift High Pull (95/65) – 1 rep per cal

Cool Down:

Oly Wall Sit– 2 Min

Leg Bleeds – 2 Min

Warmup:

Grab light KB

Jog 30’ and back x 3

Walking Lunge 30’

Walking Kicks 30’

Side lunge 30’

Inchworm 30’

KB Walking lunge 30’

3 wall walks

On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, 3 Chest 2 Bar Pull Ups or Ring Rows

Barbell warmup: With an empty barbell and in Snatch Grip per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk in Snatch Grip, High Hang Power Snatch

WOD:

EMOM 12:

ODD 16 KB Goblet Walking Lunges (53/35)

EVEN 6-8 Hand Stand Push Ups.

Rest 3 Min, then…

AMRAP 7:

10 Power Snatch (75/55)

5 Chest to Bar Pull Ups

Score each WOD separately (WOD 1, number of successful rounds.  WOD 2 Total Rounds and Reps)

Video courtesy of Functional Bodybuilding. Back-to-Back WOD Thursday!!! In WOD 1, for the Goblet lunge, every time the knee touches the ground, that is a rep, BUT, make sure you bring the legs back together, knees, hips, fully locked out to count the rep, even the last one.  For WOD 2, the Snatch weight is lighter, so the goal is quick cycle on the reps so you can get to the Chest2Bars quickly.  That said, do NOT round the back as you return the bar to the ground every rep.  Keep the back flat and reset under tension every rep!

Scaling Options:

KB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> hand release push ups

C2B Pull ups -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Bar weight -> 65/45 -> as needed

Cool Down:

Couch Stretch – 2 Min per leg

Kneeling Lat Stretch – 1 Min per side

Warmup:

200M jog

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Bow2Bends

10 Scorpion

10 Swimmers

10 Over & Backs

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, RDLs, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Untamed Strength. Our last time of doing Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  Still, reset the hips and torso every rep.

WOD:

AMRAP 18:

30 Bar Facing Burpees

20 Push Press (95/65)

400M Run

Video courtesy of Train FTW.  The Bar Facing burpees will make or break the score for today’s WOD.  The more efficiently you perform them, the quicker you knock them out.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run -> 500M row

Cool Down:

Doorway Stretch – 1 Min per side

Banded OH Stretch – 1 Min per side

Warmup:

2 Rounds:

50 Single Unders

5 KB Sumo Deadlifts

5 Air Squats

5 KB High Pulls

5 Pushup2Downward Dog

5 KB Sumo Deadlift High Pulls

Then…

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

Video courtesy of Jonathan Miller. Last run of our Clean Complex this strength cycle before we re-test our C&J 1RM.  Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  Our reps stay the same as last time, but the %s increase, so keep that grip!

WOD:

21-18-15-12-9-6-3:

KB Sumo Deadlift High Pull (70/53)

Double Unders

Video courtesy of Train FTW. Today’s WOD should be a relatively fast WOD.  But, don’t trade speed for bad form on the Sumo Deadlift High Pulls.  Maintain a flat back throughout, use your hips to generate that force to move the KB upwards, and don’t slam back down to the ground on the way down.

Scaling Options:

KB weight -> 53/35 -> as needed

DUs -> 3X Single Unders

Cool Down:

Iron Cross Hold – 1 Min per side

Calf Stretch on Rig* – 1 Min per side

Video courtesy of Tom Morrison.  Small variation on our calf stretch on the rig.  Hair flip optional…

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

WOD:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it. The Combat PT Tent will run this event from 0600 to 0900.

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Need strategies? Video courtesy of WODprep

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

With a PVC pipe, 25 reps of:

Pass Thrus

Shoulder Press

OHS

Romanian Deadlifts

Bent Over Row

Good Mornings

Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Back Squat, BTN Push Press (snatch grip), Overhead Squat, Elbow Rotations (bring bar back to BTN, and hands close to shoulders, Press (to front), Front Squat, Thrusters.  Put bar down, shake out arms, then pick bar up in Clean Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin

Pic courtesy of WODwell.  Today’s WOD is dedicated to James Wright

WOD:

“James Wright”

Perform as Many Repetitions as Possible For Points in 20 minutes:

Overhead Squat (135/95) (10 points)

Thruster (135/95) (5 points)

Squat Clean (135/95) (3 points)

Deadlift (135/95) (1 point)

Perform any combination of the prescribed movements as many times as possible, to accumulate as many points as possible. Count reps of each movement during the workout. Calculate score by multiplying reps by points for each movement and totaling them all.

This British Hero WOD is dedicated to James Wright, 42 Commando Royal Marines, who died on August 5, 2011 in Afghanistan.  Also dedicated to Daniel Clack who died in the same month.  As mentioned above, you have 20 minutes to accumulate as many points as possible.  The points come from which lift you choose to do.  You can do any lift, for however many you want to do in a row, switching movements as you want.  Just make sure you count the points you get per movement (1 point for deadlift, 3 for a squat clean, 5 for a thruster, and 10 for an OHS).  Should be able to geta pretty high number by the end of 20 minutes.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Cool Down:

10 slow and controlled Iron Cross

Saddle Pose – 2 Min

Warmup:

25 Cal Row or 400M jog

Spider-Man Lunge w/twist

10 Box Step Ups

10 Kickers per leg

10 Squat2Stands

5 Box Jumps

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

3 Wall Walks

Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop).

S/S/S:

Power Snatch + OHS + Snatch Balance

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of CrossFit Trajectory. Our third run of our Snatch Complex this cycle.  As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include the Snatch Balance to this complex.  The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control.  Why is this important?  The better we get with this, the better our Squat Snatch will get.  The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch.  The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch. %s stay the same as last time, but the reps go up.  Therefore, the sets go to every 4 minutes.

WOD:

15 Min to Finish…

21 Double Unders

21 Box Jumps (24″/20″)

21 KB Sumo High Pull (53/35)

21 KB Goblet Squats (53/35)

21 HSPUs

21 KB Snatch, each arm (53/35)

21 Burpees

21 KB Swings (53/35)

21/15 Cal Row

Scaling Options:

DUs -> 60 SUs

Box height -> 20/16

KB weight -> 35/25

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling OH stretch on box – 2 Min

Video courtesy of Training FTW

Warmup:

10 Cal Row

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

10 Twisting Push Ups

50 Single Unders

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 5 Kipping Knee Raise, 3-5 Strict Pull Ups, 5 Kipping Pull Ups

30 High-Jump SUs

20 Double Unders or 3 attempts

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

“Tabata* Gone Bad”

Max Cal Row in 4 Minutes

Tabata Air Squat

Max Double Unders in 4 Minutes

Tabata Pull-Ups

Max Cal Row in 4 Minutes

Tabata Push-Ups

Max Double Unders in 4 Minutes

Tabata Toe2Bar

Score is Total Cal Row + Double Under

* Tabata = 8 Rounds of 20 sec of work/10 sec of rest

Lots of movement in this one today!  You go from a constant movement for 4 minutes, straight into 8 rounds of 20 seconds of work/10 seconds of rest, and THEN back into 4 minutes of non-stop work, etc… While your score is only the cal on rowing and DUs, push yourself during those 20-second segments and try to match the rep count each time for a given movement.  And yes, again today there will be NO scaling for Double unders.  For those who don’t have Dubs, today you get two separate 4-minute blocks to practice.  Today could be the day you get your first one!!!

Scaling Options:

DUs -> No scale.  If you don’t have DUs, you’ll have 2 nice four-minute block to practice

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

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Push Ups -> off bench

Cool Down:

Banded OH stretch – 1 Min per side

Heel cord mash – 2 Min per side

Warmup:

Jog 30’ and back x 4

Spider-Man Lunge 30’

Crab walk 30’

Duck Walk 30’

Straight-leg bear crawl 30’

10 Squat2Stands

10 Twisting Push Ups

On rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups, 5 Kipping Pull Ups

Barbell warm up: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean.  Put bar down, shake out arms, then perform 2 sets of 5 of Floor Press

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third go-around of Floor Press the cycle.  Sets are back to 5 but reps drop to 3, so aim to go heavier per round this week than you did on the 5X5 and 3X5 weeks.  Things to remember:  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground.

WOD:

“Fractured Fran”

5 Rounds for Time:

9 Thrusters (95/65)

9 Pull-Ups

This is a variant of “Fran.” Although the two variants have the same weight and number of reps (the work is identical), each has a different rep scheme.  See if you are able to beat your regular “Fran” time with this one.

Scaling Options:

Bar weight -> 75/55 -> -> as needed

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

Cool Down:

Doorway Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side