Warmup:

50 Single Unders

5 step ups

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

5 Inchworm push ups

20 double unders or 3 attempts

30-sec elevated prayer stretch on box – see video below courtesy of ChiroSport Specialists of Dallas

WOD:

FOR LOAD:

5-5-5-3-3-3-2-2

Thrusters*

* Perform 50 Double Unders and 10 Box Jump Overs (24/20”) after each set of Thrusters.

Rest as needed between sets.

Score = heaviest weight

Video courtesy of CrossFit HQ. Today is about learning to move heavier weight in what of our foundational movements, the Thruster!  The heavier you go, really focus on getting that leg drive to get the barbell moving out of that squat.  More hips and legs you use, less the arms will have to do at the end of each rep.  The dubs and box jump between sets are just to keep the hips fully fired up and ready to go for the next heavy set. You can either clean the bar from the ground or go out of the rack today.

Scaling Options:

Dubs -> 100 Single Unders

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Calf stretch on rig – 1 Min per side

Warmup:

200M jog

5 push up to downward dog

30 calf pedals in down dog

5 push ups

5 Cobra to Hip Snap

10 Squat2Stands

10 Thoracic High Fives

10 Huggers

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

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

WOD:

“The Longest Mile”

4 Rounds For Time:

10 Burpees

100M Run

10 Air Squats

100M Run

10 Push Ups

100M Run

10 Pull Ups

100M Run

Video courtesy of Mac Pro.  Noah Olsen with some point of performance for the burpee.

When you look at this one on paper, you may say “40 reps per movement plus a mile of running.  Too easy”. But it is ones like this that can sneak up on you pretty quick.  Even if you want to finish this one fast, would highly suggest not trying to sprint from the get go.  Rather find a pace you can maintain throughout, both in the running and in the movements.

Scaling Options:

Run -> 125M Row each time

Burpees -> No push up/no jump burpee

Push Ups -> off a bench or box

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Scorpion Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Quick Announcement: Our next two weeks will be transition weeks to give your bodies a little time to reset after our most current cycle.  We’ll end next week with a Hero WOD event at the Combat PT Tent with a running of “Kabul 13”.  The Monday after that will begin our next strength cycle.

Warmup:

2 Rounds:

6 Barbell upright rows (hands in clean grip)

6 no/dip muscle cleans

6 RDLs

6 Elbow rotations

Then…

30-sec kneeling wrist stretch per side

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang power clean, front squats, hang power clean, power clean from mid-shin, press, push press, push jerk

S/S/S:

Every Minute On the Minute for 12 Min:

Min 1 – 2 Clean pulls to bottom of knee (2-sec hold per rep) + 2 Power Cleans

Min 2 – 4 Front Squats (2-sec pause at bottom)

Min 3 – 2X  – 1 Strict Press, 2 Push Press, 3 Push Jerk

*Start at 70-% of C&J 1RM, and climb in weight every time you come back to the Clean Pull/Power Clean minute

Video courtesy of The Olympic Weightlifting Guru.  Quick demo of the Clean pulls to the bottom of the knee. We’ll begin our first transition week with some Clean and Pressing-centric work.  These EMOMs are to help reinforce the skill set for the C&J.  Start off the sets at 70% of your C&J 1RM.  Every time you come back to the Clean Pulls/Power Cleans, feel free to increase the weight based off of feel. Goal should be to finish in the 80/85% range

WOD:

21-15-9:

Hang Power Cleans (95/65)

Front Squats

Push Press

Video courtesy of Train FTW.  Quick demo on cycling hang power cleans.

Today, my challenge to you is try to hold onto the bar until you finish a full round.  Meaning, get through all 21 hang power cleans, all 21 front squats, and all 21 push press before you drop the bar.  Do the same with the round of 15, and the round of 9.  Can you finish in under 8 Min?

Scaling Options:

Bar weight -> 75/55 -> as needed (Elite:135/95)

Cool Down:

Barbell forearm smash – 1 min per side

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3rd Element Fitness

Banded Hamstring Stretch – 1 Min per side

Warmup:

3 Rounds:

100M jog

5 Inchworm push up to a Squat2Stand

6 Spider-Man Lunge w/twist

8 Cossack Squats – See video below, courtesy of Functional Bodybuilding

Then…

Super Squat Hip Sequence – Video courtesy of Mobility WOD

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench).

S/S/S:

Bulgarian Split Squat

5X5

Increase weight ea set

Compare to 6June2022

Video courtesy of Catalyst Athletics. Re-test week finishes up with a re-test of our 5X5 (per leg of the Bulgarian Split Squat.  If you’ve grinded through these over the last 9 weeks, you should see an increase in the amount you are able to hit per round compared to what you did on 6June.  Keep the core tight, stay balanced, and grit through these!

WOD:

Every 5 Min for 15 Min, complete:

400M Run

15/10 Cal Echo Bike

Score = total work time

So, today is all about moving as fast as possible and recovering pretty quick as well.  With 5 minutes to finish the run and bike portions of each round, the goal is getting about a minute rest per round.  Remember, keep track of what time you finish each round, as you will add up the total work time for all 3 rounds to get your score.  If at the 5-minute mark, you haven’t finished your bike cals, stop biking and go right into your next run, but scale back either the run or the bike that next round.

Scaling Options:

Run -> 500M Row per round

Cool Down:

Couch Stretch – 2 min per leg

Banded Hamstring Stretch – 1 Min per side

Video courtesy of moveSKILL. Quick demo of the banded hamstring stretch

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch w/u: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

C&J w/u (done before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish 1RM Snatch

20 Min to establish 1RM Clean & Jerk

Today is the day to see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  For a little motivation, let’s look back at the 2013 CrossFit Games Men’s Clean & Jerk ladder, and Annie Thorisdottir’s 200# Snatch in the 2021 CrossFit Games (videos courtesy of The CrossFit Games)

Scaling Options:

If unable to do Squat Clean or Squat Snatch, perform Power versions

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

2 Rounds:

10 pulls on the rower

5 Cobra to Downward Dog

6 Twisting Push ups

8 Alt in-place lunges

10 Huggers

Then…

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raises, Toe2Bars

5 Min Turkish Get up practice – see video below, courtesy of CrossFit HQ

WOD:

For Time:

2 Alternating Turkish Get Ups (53/35)

8 Toe2Bar

20 Pulls on the Rower

-Row as many rounds needed until you accumulate 70/52 Cals

Score = time

Video courtesy of UCanRow2.

Today’s WOD is all about efficiency in your rowing technique.  You start each round with a buy-in of 2 Turkish Get ups (one left hand, one right hand) and 8 Toe2Bars, then when you get on the rower, you get 20 strokes to get the most calories possible.  Therefore, you want to make sure you maximize your power output with every stroke.  The hard you drive back in your stroke, the faster the fly-wheel in the rower will spine, the more cals will tick off.  As the video shows, this does not mean come back into the catch super-fast.  Use the catch to set yourself up for another explosive stroke on the row.

Scaling Options:

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

Turkish Get Up weight -> 35/25 -> as needed

Cool Down:

Back Extensions on GHD – 20 reps, slow and controlled

Saddle Pose – 2 Min

Warmup:

10 Cal Ski Erg

10 Bow to Bends

10 KB Deadlifts

10 Iron Cross

10 Russian Swings

10 Squat2Stands

10 Back roll to V-Sit

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Compare to 8June2022

Video courtesy of Rogue Fitness. Re-test week continues with running our 5X5 on deficit deadlifts one more time.  with the last 9 weeks of work, the amount you use per set should go up.  Make sure you still take care of that low back in these!

WOD:

12 Min AMRAP:

21 Am. KB Swings (53/35)

15/12 Cal Ski Erg

Goal 5+ Rounds

Video courtesy of CrossFit HQ. Today’s WOD is all about fast hips.  Both in opening them (KB swings) and closing them (ski erg).  Both movements are the most efficient when our effort goes from core to extremity.  Just trying to muscle the kettlebell or erg won’t get as much power output and will likely leave you completely blown up before the WOD is over.

Scaling Options:

KB weight -> 35/25 -> as needed

No Ski Erg -> resistance band ski erg* 2 reps = 1 Cal

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Pics courtesy of The CrossFit Games.  The 2022 Games have come and gone.  New years, same results as Tia-Clair Toomey, Justin Medeiros, and Mayhem Freedom all repeated as your Fittest Women, Man, and Team, respectively.  Was a lot of fun to watch and look forward to next year!

Also, this week begins our re-test week!  Time to see if the last 9 weeks of work paid off!

Warmup:

2 Rounds:

10 Box Step Ups

8 Cobra to Downward Dog

6 Cobra to Hip Snap

4 Tuck Jumps

Then…

On Rig:Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or jumping pull ups)

Barbell Warmup: Place empty barbell in rack, then perform 2 rounds of 5 Elbow Rotations, 5 press, 5 push press, 5 push jerk, 3 split jerk

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 8June2022

Video courtesy of Catalyst Athletics. Re-test week is upon us!  Time to see if those weeks of hard work and rep after rep of work paid off.  Today, the goal is go heavier per round than you did back on 8June.  Keep your technique dialed in and be patient each round, and I know you’ll hit new numbers!

WOD:

“Up & Over… for the rest of us”

3 Rounds:

12 Burpee to Kipping Pull Up

25 Box Jump Overs (24/20)

30 Ab-Mat Sit Ups

Then….

75′ Walking Lunge

18 Min Time Cap

https://www.youtube.com/watch?v=j_oKyAUjYAQ&t=6s

Video courtesy of The CrossFit Games. In honor of the 2022 CrossFit Games, today, we will tackle a little more manageable version of “Up & Over”.  If you watch the video, you’ll notice every round the object the athletes have to get over changes.  For us mere mortals (and for the sake of equipment limitations), our box jump overs will stay the same for each round.  This version will still push you hard.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up* (Elite: Bar Muscle Ups)

Box Height -> 20/16 -> as needed (Elite 42/30)

Ab-mat sit ups -> feet anchored (Elite: GHD sit ups)

Cool Down:

Cobra Stretch – 2 min

Banded OH Stretch – 1 Min per side

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thrusters

WOD:

Pic courtesy of Athletic Muscle

“31 Heroes”

31 Min AMRAP w/partner:

Partner A performs AMRAP of…

8 Thrusters (135/95)

6 Rope Climbs

11 Box Jumps (30/24)

While Partner B runs 400M w/ Med Ball (20/14)

Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900.  The WOD is open to everyone.  For more info on the 31 Heroes click here

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

Rope Climbs -> 6 Chest2Bar Pull Ups -> 6 Chin Above Pull Ups -> 6 Buddha Pull Ups

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 2 Min per side

Warmup:

3 Rounds:

6 Box step ups

6 Cobra to downward dog

6 Cobra to hip snap

6 Spider-Man Lunge

2 Seated tuck jumps  – see video below, courtesy of Lifted Fitness

2 Wall Walks

S/S/S:

12 Min to establish Max Height on Seated Box Jump

Video courtesy of OTA. For the seated box jumps, we’re generating force from the seated position as well as making it a reactive movement.  To get high, just like in the video, the second the feet make contact on the ground, you need to explode upwards to hit the landing

WOD:

AMRAP 19:

3 Burpee to Kipping Pull Ups

1 Shuttle Sprint*

9 Handstand Push Ups

*1 shuttle sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back

Video courtesy of Hockey Training Exercise Demonstrations.  Quick demo of the 5-10-15 yd shuttle run.

19 Minutes for an AMRAP is a pretty long stretch.  That said, I would look to find a steady pace throughout so you can keep moving.  If you try to sprint any of this, the chances of you having to take longer breaks between movements grows.  Longer rest = lower score.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up

HSPUs -> pike push-ups off box -> pike push-ups off floor

Cool Down:

Scorpion Pose – 1 Min per side

Thread the Needle pose – 1 Min per side