SCHEDULE NOTE: The Combat PT Tent will be closed on Thanksgiving, and will be on holiday hours for Friday. We will have a WOD for Friday, but no classes
Warmup:
25’ bear crawl and back
10 Squat2Stand
10 Thoracic High fives
10 Kickers per leg
10 Hollow Rocks
10 Alt V-Ups
25’ bear crawl and back
:30 kneeling wrist stretch
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat
S/S/S:
Front Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time hitting Front Squat this cycle. Today, make your focus having the elbows point straight ahead each rep. With the work sets dropping to 3, aim to go heavy per set than you did on the 5X5 week.
WOD:
16 Min AMRAP:
100′ Bear Crawl
1 Round:
– 5 Push Ups
– 10 Ab-mat Sit Ups
– 20 Walking Lunges
100′ Bear Crawl
2 Rounds:
– 5 Push Ups
– 10 Ab-mat Sit Ups
– 20 Walking Lunges
etc..
*Add one round of the 5/10/20 each set
Video courtesy of CrossFit HQ.
So, hit the bear crawl, then one round of the 5/10/20, then bear crawl, then 2 rounds of the 5/10.20, then bear crawl, then 3 rounds of the 5/10/20, etc.… Best way to set this one up is set a 25’ area for the bear crawl. Bear crawl 25’ down and back x 2 for the total of 100’. The 5/10/20 rounds are set similar to “Cindy”, just with different movements. Goal is to find a steady pace through those rounds and make up time with the bear crawl. Goal should be to make it into the round of 5. Can you make it?
Scaling Options:
Push Ups -> Off bench
Sit up -> Feet anchored
Walking Lunge -> Lunge in place -> air squat
Joint Strike CrossFit 