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

1:00 jump rope

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

On the Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

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. Put bar down, shake out, pick up with hands just further than thumb distance apart, feet at sumo stance, perform 3 reps of: sumo deadlift, high pull, sumo deadlift high pull

Pic courtesy of dreamstime.com

Time for our last workout of 2023!!!

WOD:

“Good-bye 2023!” WOD

For Time:

(Jan) 31 Thrusters (95/65)

(Feb) 28 Toe2Bar

(Mar) 31 Back Rack Lunges (95/65)

(Apr) 300M Run

(May) 31 Up/Downs*

(Jun) 30 Power Snatches (95/65)

(Jul) 31 Back Squats (95/65)

(Aug) 31 Double Unders (must be unbroken set)

(Sep) 30 Box Jumps (24″/20″)

(Oct) 31 Ab-Mat Sit-ups

(Nov) 30 Sumo Deadlift High Pulls (95/65)

(Dec) 31 Lateral Burpee Over Bar

-1 Rep for every day this year-

*Up/Downs, 1 rep = Plank, left elbow down, right elbow down, left elbow up, right elbow up

Video courtesy of Peak Form Health Center.

As we say goodbye to 2023, we leave it with a BANG!  Try to get big chunks of reps done before having to break during one movement.  Don’t hit failure, but push for big chunks to get through faster.

Scaling Options:

Bar weight -> as needed

Toe2Bar -> Kipping Knee Raise -> V-ups

Run -> 325M Row

Up/Downs -> do w/knees on ground

Dubs -> 93 Single Unders

Box height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Leg Bleeds – 2 Min

Warmup:

2X:

10 Cal Row

10 Iron Cross

5 Back roll2V-Sit

10 Scorpions

2 Wall Walks

:30 Handstand Hold

WOD:

5 Rounds For Time:

20/16 Cal Row

15 Deadlifts (225/155)

10 Handstand Push Ups

Video courtesy of Austin Malleolo.

The goal in the Deadlifts is to finish each set with only two breaks per set, meaning 5-5-5.  In round 1, you may feel like you can go unbroken, but I would caution against it, as you will need the back to still be in good shape in the later rounds

Scaling Options:

Bar weight -> 45-50% of Deadlift 1RM (ELITE: 275/195)

HSPUs -> Pike push ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Iron Cross – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

6 Min AMRAP:

1 Shuttle run (25′ down, 25′ back)

10 alternating lunges

3 Cobra to hip snap

5 empty bar shoulder presses

10 mountain climbers

5 empty barbell thrusters (can add weight as desired)

5 jumps to a pull-up bar

then…

On Rig: 5 scap pull ups, 5 kip swings, 3 jumping pull ups

WOD:

CrossFit Open 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups*
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

*Add 5 Burpee Pull-Ups after each round

Immediately following 23.2A …

23.2B:

5 Minutes to Establish:

1-Rep-Max Thruster (from the floor)

Video courtesy of The CrossFit Games.

With the 2024 Open not that far away, we’ll be seeing some re-takes on some of the Opens from the past.  This week, we do a little 2-parter from this last year with 23.2 parts A and B. Steady-state on the shuttle runs and burpee pull ups, then give it all you got for the 1RM Thruster!!!

Scaling Options:

Burpee Pull Up -> Burpee (establish the same measurements for height above pull up bar as the RX’d standard, but instead of a pull up, just need to jump and have both hands touch the bar at the same time)

Cool Down:

Couch Stretch – 1 Min per side

Doorway Stretch – 1 Min Per side

Pic courtesy of The Old Farmer’s Almanac. Happy Boxing Day!

The Combat PT Tent will be closed today in observance of the AETC Family Day.

MERRY CHRISTMAS!!!!

Pick courtesy Google Play.

With the Combat PT Tent closed today, we’ll continue with our at-home Holiday WOD tradition done to some of the classic Christmas movies.  This year, enjoy all the hi-jinks of the Griswold’s Family Christmas while you get a little active recovery in!

Warmup:

2 Sets:

10 in-place Lunge

10 Kickers per leg

10 Squat2Stand

10 Thoracic High Fives

WOD:

“Christmas Vacation”

Watch the Holiday classic, National Lampoon’s Christmas Vacation. Every time one of the below events happens, do the corresponding work…

Every time Uncle Eddy does something inappropriate — 10 jumping lunges

Every time Ellen calls Clark “Sparky” — 30 seconds mountain climbers

Every time Clark says “Griswold family Christmas” — 10 down/ups (no push-up, no jump burpees)

Every time they show the Countdown on the advent calendar — 10 push-ups

Every time Aunt Bethany gets confused — 10 lateral lunges

Every time Clark hurts himself — 12 V-Ups

Every time Todd & Margo are on camera — 10 plank shoulder taps

Every time Snots, the dog is on camera — 5 Hollow Rocks

Cool Down:

Enjoy time with family and friends

Be kind to everyone 

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:

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55)

2 Thrusters (75/55)

3 Pull-Ups

4 Push Press (75/55)

5 Power Snatches (75/55)

6 Toe2Bars

7 Cal Row or Bike

8 Hang Power Cleans (75/55)

9 Box Jump Overs (24”/20”)

10 Kettlebell Swings (55/35)

11 Burpees

12 Overhead Walking Lunges (45/25 # Plate)

Pic courtesy of CrossFit HQ. With the gym being closed on Christmas, we figured today was the perfect day to hit our “12-Days of Christmas” WOD.

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.  Don’t rush the early rounds as you don’t even hit the halfway mark until midway through the round of 8 or 9.

MERRY CHRISTMAS!!!

Scaling Options:

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

KB -> as needed

Pull Ups -> Buddha pull ups, ring rows (ELITE: C2B)

T2B -> hanging knee raise

Box height -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min

Warmup:

200M jog

Walking Kicks 30’

Walking lunge w/twist 30’

Bear crawl 30’

Side lunge 30’

2 Wall Walks

10 Huggers

10 Over & Backs

2 Wall Walks + :30 HS Hold

2X :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 the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time hitting our Front Squat for this cycle before we re-test our 5X5 in the New Year.  For today, we’re looking for a heavy set of 5, followed by a heavier set of 4, then a heavier set of three, then an even heavier double, and finishing off with the heaviest single you are able to do for today.  If that happens to be a new 1RM, cool!  If not, as long as you are able to successfully get the rep as safe as possible, then it was a good day.

WOD:

In 3 Min, Complete:

400M run

Max Handstand Push ups

-Rest 2 Min-

Repeat for a Total of 3 Rounds

Score = Total HSPUs

Video courtesy of CrossFit HQ.

The goal should be to give yourself at least a minute per round for the HSPUs.  If you know you can’t finish a 400M in 2 min or less, scale your run today.

Scaling Options:

Run -> Scale to distance you can finish in 2 min or less -> 500M Row

HSPUs -> Pike Push ups off box -> Pike Push up off the floor -> High kneel DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Warmup:

10 Box step ups

10 Spider-Man lunge w/twist

10 KB deadlifts

10 Kickers per leg

10 Alt toe touch

5 KB Russian Swings

10 Iron Cross

8 Single DB deadlift per side

8 Single DB Hang Snatch

WOD:

5 Rounds For Time:

20 Single DB Box Step Overs (50/35) (24”/20”)

20 Am. KB Swings (55/35)

20 Alternating DB Snatch (50/35)

Videos courtesy of NCFit, The Nationals, and ZOAR Fitness, respectively. Quick demos of tyhe Alternating DB Snatch and two single-DB Box Step overs.

Nothing better on a Wednesday than moving weight!  That’s all today is about, taking a load and moving it through space.  On the DB step-overs, if you are comfortable going sideways over the box, have at it. In the KB Swings, keep a slight bend in your arm until the KB is right at the top or right at the bottom of the move.  And for the Alt DB Snatch, make sure both heads of the DB touch the ground every rep, and keep your free hand off your leg.  Make that core work to keep you stable.

Scaling Options:

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

Box height -> 20/16

KB weight -> 35/25 (ELITE: 70/55)

Cool Down:

Pigeon Pose on box – 2 Min per side

Kneeling Shoulder Stretch on Box – 1 Min

Video courtesy of Train FTW.

Warmup:

1:00 Row

Spider-Man Lunge 30’

Heel2Toe 30’

1:00 Bike

Inchworm 30’

Duck Walk 30’

1:00 Ski Erg

10 Huggers

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 below knee

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

With a running clock:

From 0:00-5:00, do 4@70%

From 5:00-10:00, do 4@75%

From 10:00-15:00, do 3@80%

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex this cycle before our Oly 1RM re-test at the beginning of the year.  The reps stay the same as last time, but the  %s go up.  Therefore, take advantage of the 5 min per set to make sure the reps are done as best as you can.

WOD:

21-15-9*:

Cal Row

Cal Echo Bike

Cal Ski Erg

*35 Double Unders after each movement

Time Cap – 20 Min

Video courtesy of WOD Prep.

Best way to keep this WOD from becoming a lung-blower?  Consistent speed on the row, bike and ski erg, and steady rhythm on the dubs.  Also, to clarify, the dubs are done after each set of a movement.  Meaning it will go: 21 Cal Row, 35 Dubs, 21 Cal Bike, 35 Dubs, 21 Cal Ski Erg, 35 Dubs, 15 Cal Row, 35 Dubs, etc…

Scaling Options:

Dubs -> 70 Single Unders (ELITE: 75 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Couch Stretch – 1 Min per side

SCHEDULING NOTE:  The Combat PT Tent will be closed next Monday and Tuesday (Dec 25-26) for Christmas and the AETC Family Day.

Warmup:

200M jog

10 Bow2Bends

10 Alt Toe Touch

10 Squat2Stand

10 Pushup2Downward Dog

10 Alt V-Ups

10 empty-bar Good mornings

200M jog

WOD:

“Kim Roberts”

30 Min AMRAP:

12 Deadlifts @ 45-50% of 1RM

23 Weighted Sit-Ups (25/15# plate)

22 Hand-release Push-Ups

400M Run

Pics courtesy of Facebook.

On 23Dec2022, Joint Strike lost one of our own.  Kim Roberts was a smiling face in the mornings at the Combat PT Tent. Always in a good mood and always ready to do work.  Kim will be missed.  (Bottom pic was from some of the Joint Strike crew doing a climb in honor of Kim) Today’s WOD is in her honor.  Her birthday was 30Dec (so we used the 12 and 30, and 23 and 22 for the day and year of her passing.  Her favorite movement was deadlifts and also loved core work, so this will be her final gift to all of us.  Rest easy, Kim

Scaling Options:

Bar weight -> 40% of 1RM -> as needed

Weighted sit ups -> 15/10 -> as needed

Hand-release push-ups -> off knees

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 Min per side