Warmup:

10 Box step ups

10 cobra to downward dog

10 Spider-Man lunge w/twist

6 Box Jumps

8 Hollow Rocks

30 sec Handstand hold

2 Wall Walks

On Rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid-shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

S/S/S:

2-Second Paused Clean (at knee)

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set. Sets start every 4 min

%s Based of 14Oct 1RM

Video courtesy of Catalyst Athletics. Last time hitting our clean variation before we re-test our Clean & Jerk 1RM this cycle.  %s jump up, so stay tight! Remember, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause.  Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean.

WOD:

3 Rounds For Time:

10 Wall Walks

10 Toes to bar

20 Box Jumps (24″/20″)

The time-killer on this one could be the Wall Walks.  I know some folks will try to come out of the gate on fire and blast through these.  Just be careful not to over-exert yourself and lose shoulder stability.  If you lose that, the wall walk becomes more of muscling your way through.  And if that happens, you may find the Toe2Bars to be very difficult due to your shoulders being blown up.  Rather focus on locking out the elbows and then walking the hands back until you are completely vertical.  Some good tips on the wall walks courtesy of Carl Paoli.

Scaling Options:

Wall Walks -> 5 Shoulder taps (in plank)* per side for every Wall Walk

T2B -> Kipping Knee Raise -> Laying Toe2Bar   -> V-Ups

Box height -. 20/16 -> as needed

Video courtesy of Functional Bodybuilding.  Demo of Shoulder Taps in Plank

Cool Down:

Kneeling shoulder stretch on box – 2 min

Video courtesy of Train FTW

Couch Stretch on Box – 2 min per leg

Video courtesy of Men’s Health

Warmup:

200M jog

10 Soldier Kicks

10 Spider-Man lunges

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls

5 Sumo Deadlift High Pulls

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

WOD:

“Trojan”

Teams of 2

For Time (20 Min Time cap):

Partner 1 – 34 Cal Row

Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 56 American KB Swings (50/35)

P2 – 56 Plate Squats (45/25)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 34 Cal Ski Erg

P2 – 34 KB Weighted Sit Ups (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

20 Synchronized Burpees

Today’s WOD will be performed between 0600-0900 at the Combat PT Tent.  Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.

Scaling Options:

KB Weight -> 35/25 -> as needed

Plate weight -> 25/15 -> as needed

Med ball weight -> 14/10 -> as needed

Cool Down:

Leg Bleeds – 3 Min

Thread the needle – 1 min per side   

Scheduling Note:  The Combat PT tent is closed for the AETC Family Day.  The following WOD can be done anywhere while traveling or recovering from Thanksgiving.

Warmup:

Super Squat Hip Sequence (video courtesy of Mobility WOD)

WOD:

Holiday Travel WOD

25-20-15-10-5:

Lunges (per leg)

V-Ups

Jumping Jacks

Hand release Pushups

Sit Ups

Pic courtesy of SoundCloud.  Please have a wonderful and safe Thanksgiving with your friends and family

Pic courtesy of Worldwideinterweb.  Earn that big meal tomorrow!

Warmup:

Grab box, light KB, and med ball

200M run w/med ball

10 KB deadlifts

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Spider-man lunge to Samson Stretch

Rig warmup: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Kneeling Shoulder stretch on box – 30 sec (video courtesy of Train FTW)

WOD:

“Thanksgiving Sampler Platter”

For Time (45 Min timecap)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (53/35)

Then, 3 Rounds of:

15 Box Jumps (24″/20″)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 Sit-Ups

Then:

50 Burpees

Compare to 20201123

So, the goal this week is earn all that good food you’re going to have on Thursday!  Today’s WOD comes courtesy of CrossFit DTR.  Find a good pace for each section, and try to limit your rest to transition from one piece to the next.

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows

Push Ups -> off bench

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

KB weight -> 35/25-

Med ball -> 14/10

Box height -> 20/16

K2E -> Hanging Knee raise-> laying knee raise

Cool Down:

Couch Stretch on Box – 2 Min per side

Pigeon Pose on box – 2 Min per side

Warmup:

200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 lateral hops over line

10 ankle rotations per leg

10 PVC pass Thrus

10 PVC around-the-worlds

10 PVC OHS

Burgener warm up – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff.

S/S/S:

2-Second Paused Snatch (at knee)

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of Catalyst Athletics. Third run at our Snatch variation for this cycle.  As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  Keep tension while in the pause.  Focus on not re-bending between the end of the pause & the finish of your pull into the snatch. %s stay the same, but reps jump up, so time per round goes up to 4 Min.

WOD:

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (135/95#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (135/95#)

100m Run

100m KB Farmer Carry (70/53#)

100m Run

Video courtesy of CrossFit Inguz.  Some good strategies on the box jump overs. Lots of short-distance runs in this one, but don’t go all-out sprint on them.  Just maintain a quicker-than-normal pace. Make sure wherever you do your plank, you can see the timer or have one on your phone running so you get 3 full minutes in the plank.  Stop your count anytime you drop out of the plank and start back up when you go back into the plank.

Scaling Options:

Run -> 125M row

Lateral hops -> bar-facing hops -> empty bar hop overs-> step overs

Bar weight -> 118/80 -> 95/65 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Heel cord mash on barbell – 1 Min per side

Video courtesy of the WODdoc

Saddle Stretch – 2 Min

Scheduling note:  The Combat Pt Tent will be closed Thursday and Friday this week for Thanksgiving and the AETC down day.  Please plan accordingly.

Warmup:

10 Cal bike

8 Squat to Stands

6 Air Squats

8 Box step overs

10 Cobra to Downward Dog

5 Cal Bike

8 Box jump overs

On the rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls

S/S/S:

Clean Pull

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third helping of Clean Pulls the cycle. We’re looking on keeping the body in perfect position in the first and second pull of the clean.  Reps drop to 3, so aim to go heavier per set than the 3X5 week. Keep the set up and execution just like last time.

WOD:

AMRAP 18:

30/25 Calorie Bike

30 Sit-ups

20 Pull-ups

10 Box Jump Overs (24/20”)

Video courtesy of The Ready State.  Some good tips on making the bike suck less.

Try to hit the bike with some aggression and then let the legs recover during the sit ups and pull ups.  By the time you hit the box jump overs, the legs should be functional again.  Aim for 3+ rounds today.

Scaling Options:

Sit ups -> feet anchored

Pull Ups -> Buddha Pull ups -> Ring Rows

Box height -> 20/16 -> as needed

Cool Down:

Pigeon pose on box – 1 Min per leg

Roll out low back and T-spine

Warmup:

400M jog

10 Spider-Man lunges

10 Cobra2Downward Dog

5 Cobra2hip snap

10 plank shoulder taps

2 wall walks

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

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

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting Front Squats this cycle.  Just think how much better your clean catch position will be at the end of this cycle!   With the reps dropping to 3, aim for heavier weight each round compare to the 3X5 week.

WOD:

AMRAP 15:

5 Burpees

10 Handstand Push Ups

15 Toe2Bar

Video courtesy of Kari Pearce.  Kari going over some good burpee efficiency tips.

Whereas Monday’s advice in the 8 min AMRAP was “go for broke”, for today’s AMRAP, the advice is, stead pace.  Coming in hot on this WOD will leave you hunched over, gasping for air very early one.  Keep a constant pace throughout the WOD.

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike push-ups off the ground -> Seated DB press

T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra pose – 2 min

Oly wall sit – 3 min

Warmup:

3 Rounds: (grab 2 light KBs or DBs)

250M Row

50 ft over/under hold with KB/DBs –  see vide below

8 cal ski erg

Then…

10 kickers per leg

10 Bow2Bends

10 Huggers

10 over and backs

Video courtesy of Totus Fitness.  For the over/under hold, have one KB locked out OH, and have the other in a suitcase hold in the free hand

WOD:

3 Rounds For Time:

1000m Row

50M KB Farmer Walk (70/53)

25/20 Cal Ski Erg

– Rest 2:00 between rounds

– Time Cap = 30:00

Your goal in each movement is keeping your core engaged as well as your shoulders.  If you let either one go during these movements, you’ll tax your body more than needed and see performance go down.  Goal should be finishing each round around 7-8 min.

Scaling Options:

KB weight -> 53/35 -> 35/25

Cool Down:

Banded OH stretch – 2 min per side

Hang from rig – 1 min

Warmup:

200M jog

10 Push Up to Down Dog

10 Thread the Needle

10 Kneeling Thoracic rotation –  see video below, courtesy of Evolution Trainers

200m jog

10 Bow2Bends

30 sec hollow hold

5 hollow rocks

5 V-ups

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin.  Switch to Clean grip and 5 reps of: Elbow Rotations, Press

S/S/S:

Strict Press

5X3

Increase weight ea set

Videos courtesy of CrossFit HQ. Third stab at Strict Press this cycle.  Core stability, a solid base, and strong pressing will make these sets successful.  Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! Our reps per set drop to 3, so aim to go heavier than the 3X5 week.

WOD:

For Time:

400m Run

35 American KB Swings (53/35#)

400m Run

35 Ab-mat Sit-ups

400m Run

35 Ab-mat Sit-ups

400m Run

35 American KB Swings

17 Min time cap

Today will be more about steady state rather than trying to sprint through this WOD.  The volume in this one won’t allow you to sprint unless you are a world-class runner.  BE smart, and keep a pace on the runs that you can maintain every time.

Scaling Options:

Run -> 500M row

KB weight -> 35/25 -> as needed

Ab-mat sit ups -> feet anchored

Cool Down:

Hurdler Stretch – 1 Min per side

Video courtesy of Central Athletes

Roll out T-spine – 30 passes