Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

On the Rig: On the rig, perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

Pic courtesy of Etsy.  Today will be the last WOD for 2022, so make it a good one!!!

WOD:

“Happy New Year WOD”

For Time:

(Jan) 31 Push Press (95/65)

(Feb) 28 Pull-ups

(Mar) 31 Snatches (95/65)

(Apr) 30 Ab-Mat Sit-ups

(May) 31 Toes-to-bars

(Jun) 30 Hand-Rel Push-ups

(Jul) 31 Box Jumps (24″/20″)

(Aug) 31 Back Squats (95/65)

(Sep) 30 Double Unders

(Oct) 31 Thrusters (95/65)

(Nov) 30 Walking Lunges

(Dec) 31 Burpees

Row, 365M (or run 300M)

With today’s WOD, you’ll do one rep per day of the year (365 total).  The movements have been broken up to represent each month.  Happy New Year!!!  Compare results with last year!

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows

Sit ups -> feet anchored

Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

DUs -> 90 Single Unders

Cool Down:

200M Walk

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder stretch on box – 2 min

Warmup:

500M row

10 kickers per leg

10 KB deadlifts

5 single-leg KB RDLs per side

10 Squat2Stands

10 Iron Crosses

10 Scorpions

3 Wall Walks

30-sec hang on pullup bar

5 scap pull ups

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts

S/S/S:

Banded Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our banded deadlifts before we re-test our 5X5.  Today, looking to build up t a heavy single.  Nothing overly crazy, just a start with a heavy set of 5, move up a little in the weight, and hit a set of 4, move up, hit a set of 3, move up, hit a heavy double, then move up a little more and finish with a heavy single for the day.

WOD:

12 Min AMRAP:

20-sec Hanging L-Sit Hold

15 Dual DB Burpee to Deadlift (50/35)

10 Handstand Push Ups

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Quick demos for the HAnging L-Sit Hold and the Dual DB Burpee Deadlifts.

Earlier we put a good stress on our posterior chain.  We’re going to compliment that and also put some focus on the mid-line as well.  In the Hanging L-Sit hold, we need to focus on keeping a good hollow position on our core and really fire those legs to stay stable.  The Dual DB Burpee Deadlift is surprisingly taxing on both the posterior chain and your lungs.  Sprinting through those reps wouldn’t benefit you that much in this AMRAP.  Stay steady throughout.

Scaling Options:

L-Hang -> Hanging Knee Tuck Hold

Video courtesy of Power Monkey Fitness

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneel DB Press

Cool Down:

Iron Cross – 1 Min per side

Tabata Roll out – 20 sec per body part, 10 sec rest between body parts

PROGRAMMING NOTE:  There will be no workout on Friday, 30Dec as it will be an AETC Family Day.

Warmup:

200M run

8 Box Step ups

10 Kickers per leg

10 Squat2Stands

200M run

5 Box jumps

10 Thread the Needles

10 Huggers

30-sec 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: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

High Hang Clean + Clean

4@70%

4@75%

3@80%

 +1 Split Jerk at the end of ea set.

Sets start every 4 min

% Based off 3Nov 1RM

Video courtesy of Catalyst Athletics.

Final time hitting our Clean Complex prior to our Oly Total re-test on 11Jan.  Today, the %s go up, but this just means you need to concentrate on mechanics of the clean.  Use your hips to move the weight and be aggressive in both getting the elbows in front of the bar fast and dropping under the bar.

WOD:

For Time:

10 Box Jump Overs (24″/20)”

12 Hang Power Cleans (115/80)

15 Box Jump Overs

12 Hang Power Cleans

20 Box Jump Overs

12 Hang Power Cleans

25 Box Jump Overs

12 Hang Power Cleans

30 Box Jump Overs

12 Hang Power Cleans  

*14 Min Time Cap

Video courtesy of CrossFit Inguz.

Looking to get on the box and off the box fast and smooth today.  With the reps on the box jump overs increasing each time, don’t try to sprint, but rather keep a consistent, smooth pace.  With the hang PCs staying the same reps every time, you come to them, look to attack these quick!  Should be either unbroken or have to break those up once.

Scaling Options:

Bar weight -> 95/65 -> as needed

Box Height -> 20”/16” -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Banded Hamstring Stretch – 1 Min per side

Pic courtesy of Times Now News.

The Combat PT Tent is closed today as today is the Federal observed holiday for Christmas (and it’s Box Day!)

See you all tomorrow!

NOTE:  The Combat PT Tent is closed for the AETC Family Day, but the following can be done at home

Warmup:

Stretch the whole body out before sitting down to watch the classic “A Christmas Story”

WOD:

Pic and WOD courtesy of Snap Fitness.

At-Home “A Christmas Story” WOD

-Every time you see or hear one of the following things happen during the movie, do the corresponding exercise:

-Every time Ralphie says he wants a Red Ryder BB Gun: 5 jumping jacks

(Pace yourself – he says it 28 times in the film)

-Every time someone tells Ralphie he’ll shoot his out: 5 push-ups

-Someone says the word “Fra-gil-ey”: 10 burpees

-Each time someone increases a dog-dare: 10 mountain climbers per dare

-Ralphie’s dad curses in gibberish: 30 crunches

-Ralphie wears the pink bunny suit: 60 second wall sit

With today being an off day for the base, let’s take the WOD home!  All you need is for the movie “A Christmas Story” to come on (should be available on-demand on HBO Max, or it is playing for 24-hrs on TBS and TNT on Christmas Day), and then follow the above directions.  Enjoy the movie and enjoy some time with your family and friends, but BE SAFE!

Cool Down:

Take a walk in the neighborhood and check out Christmas lights

Enjoy time with family and friends, safely

With the gym being closed tomorrow and Monday for the Holiday, we wanted to get our traditional “12-Days of Christmas” WOD in today!!!

Warmup:

Grab light KB, box, and empty barbell

8 Cal Row or Bike

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig: Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup: With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, Behind The Neck strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hands to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid-shin

WOD:

pic courtesy of CrossFit Train

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Pull-Ups

4 Push Press (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Toe2Bars

7 Cal Row or Bike

8 Hang Power Cleans (75/55 lbs)

9 Box Jump Overs (24/20 in)

10 Kettlebell Swings (55/35 lbs)

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Sumo Deadlift High Pull (SDHP); 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)

KB -> (Elite – 70/55) as needed

Pull Ups (Elite – Chest2Bar) -> buddha pull ups, ring rows

T2B -> hanging knee raise

Box height (Elite – 30/24) -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min

Warmup:

1 Min on Echo Bike

10 Pushup2Downward Dog

10 Thoracic High fives

50 Single Unders

10 Hollow Rocks

1 Min on Echo Bike

2 Wall walks + 10 sec Handstand Hold

Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting Push Jerk this cycle before we re-test our 5X5.  Today, we’re looking for a heavy set of 5, followed by a heavy set of 4, followed by a heavy set of 3, then a heavy set of 2, and finishing with a heavy single.  Doesn’t have to be a new 1RM, but if you are feeling good and want to go for a new 1RM, have at it!

WOD:

25-20-15-10:

Cal Echo Bike

Handstand Push Ups*

* 35 Double Unders after every round of HSPUs

Video courtesy of CrossFit HQ.  Some good tips on HSPU efficiency.

The LIMFAC for today is likely the Handstand Push Ups.  If they are, look to hit manageable chunks before coming off the wall to rest.  Avoid hitting failure so your rest time is shorter before kicking back up on the wall.

Scaling Options:

No bike -> Row or Ski Erg

HSPUs -> Pike Push ups off box -> Pike Push ups off the floor -> high kneeling DB press

Videos courtesy of NorCal CrossFit and Global Bodyweight Training, respectively.

Dubs (Elite 70 per round) -> Dubs in 70 rope contacts -> 70 single unders

Cool Down:

Thread the Needle Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

8 Box step ups

5 tuck jumps

5 cobra2down dog

5 cobra to hip snap

10 alt V-Ups

5 Box jumps

On rig: Perform 5 reps of: Scap Pull ups, Kip swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Hang Snatch + Snatch

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 3Nov1RM

Video courtesy of Train FTW.

Final time hitting our Snatch complex this cycle before we re-test our Olympic Lifting Total.  %s go up, so keep a good grip on the bar. Just like last time, while you have the option to go touch and go when you bring the bar back to the ground for the Snatch in the complex, you can take a second on the ground to reset your hips to make sure you stay in the perfect position for the snatch

WOD:

5 Rounds:

5 Burpee to Kipping Pull Ups

10 Box Jumps (24″/20″)

20 Ab-Mat Sit Ups

15 Min time cap

Videos courtesy of OPEX Fitness.  Quick demo of the Burpee to Kipping Pull Up.

Thought for today – “Smooth is Fast”.  What I mean is, your goal should be moving smoothly through each movement rather than jerky-fast sprint-like movements.  The smoother you go, the less energy you have to exert, allowing you to go longer with no break.  Be smooth.

Scaling Options:

Burpee to Kipping Pull Up (Elite – Ring or Bar Muscle Ups) -> Burpee to Jumping Pull Up

Box height (Elite – 30/24) -> 20/16 -> as needed

Ab mat sit ups -> feet anchored

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Cobra Pose – 2 Min

PROGRAMMING NOTE: The Combat PT Tent will be closed 23 Dec and 26 Dec for the Christmas Holiday.  We’ll have an at-home WOD set for this Friday that you can do either Friday or next Monday.

Warmup:

200M Jog

30’ Walking Lunge

30’ Inchworm

30’ & back Side Lunge

30’ crab walk

5 Single DB deadlift per side

5 DB high pull per side

5 DB shoulder to OH per side

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting Front Squat this cycle before we re-test our 5X5.  Today, we’re looking for a heavy set of 5, followed by a heavy set of 4, followed by a heavy set of 3, then a heavy set of 2, and finishing with a heavy single.  Doesn’t have to be a new 1RM, but if you are feeling good and want to go for a new 1RM, have at it!

WOD:

10 Min AMRAP:

20 Single DB Walking Lunge

10 Single DB Devil’s Press*

2 DB Turkish Get-Ups per side

DB weight – 35/25

*Switch arms after 5 Devil’s Press

Videos courtesy of Street Parking and CrossFit HQ, respectively.  Quick demos on the Single-Arm Devil’s Press and DB Turkish Get Ups.

Balance and core control will be your keys for today.  Keep the core tight through the lunges (you can hold the DB anywhere you want during the lunge). The Single-Arm Devil’s Press and Turkish Get Ups will also require that core control but also need some good balance. Practice both movements a little prior to the WOD.

Scaling Options:

DB weight  (Elite: 50/35) -> 25/15 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side