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