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
Joint Strike CrossFit 