Programming UPDATE:  The Combat PT Tent will be running “Trojan” today.  Please grab a partner and do this one if you come in and knock out today’s Clean work afterwards

Warmup:

200M jog

10 Soldier Kicks

10 Spider-Man lunges

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls

5 Sumo Deadlift High Pulls

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

WOD:

“Trojan”

Teams of 2

For Time (20 Min Time cap):

Partner 1 – 34 Cal Row

Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 56 American KB Swings (50/35)

P2 – 56 Plate Squats (45/25)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 34 Cal Ski Erg

P2 – 34 KB Weighted Sit Ups (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

20 Synchronized Burpees

Today’s WOD will be performed between 0600-0900 at the Combat PT Tent.  Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.

Scaling Options:

KB Weight -> 35/25 -> as needed

Plate weight -> 25/15 -> as needed

Med ball weight -> 14/10 -> as needed

Cool Down:

Leg Bleeds – 3 Min

Thread the needle – 1 min per side   

SCHEDULE NOTE: The Combat PT Tent will be closed on Thursday and Friday this week, BUT, we will post an at-home WOD for Friday

Warmup:

8 Box step ups

10 Spider-Man lunge w/twist

10 Kickers per leg

10 Alt toe touch

10 Iron Cross

10 Scorpion Stretch

8 Box Step ups

8 Dual DB deadlift

8 DB push press

Barbell Warmup: 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

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

With a running clock:

From 0:00-4:00, do 3@65%

From 4:00-8:00, do 3@70%

From 8:00-12:00, do 2@75%

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves.

Second time hitting our new Clean Complex this cycle.  To recap, one rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean.  As stated before, you’ll have three distinct hip extensions in this complex.  First one helps reinforce keeping the arms straight until the pull is done, the second gets you used to fast elbows to catch the bar, and the third you’ll look to DROP fast into the bottom of the squat to receive the bar.

WOD:

12 Min AMRAP:

10 Dual DB (50/35) Step Ups (24″/20″)

5 Devil’s Press (50/35)

10 Dual DB (50/35) Step Ups (24″/20″)

10 Devil’s Press (50/35)

10 Dual DB (50/35) Step Ups (24″/20″)

15 Devil’s Press (50/35)

10 Dual DB (50/35) Step Ups (24″/20″)

15 Devil’s Press (50/35)

Etc…(add 5 Devil’s Press every round)

Videos courtesy of Pure Gym and CrossFit Federal Hill, respectively.

Best way to maintain a good pace on both movements will be only resting when transitioning from one movement to the next. Can you make it to the round of 20  Devil’s Press or beyond?

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE:70/50)

Box height -> 20/16 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Couch Stretch – 2 min per side