Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

5 Cobra to Hip Snap

10 Spider-Man Lunge w/twist

2 Wall Walks

:20 Wall-facing HS Hold

Barbell warmup – With an empty bar and grip right outside the shoulders, perform 5 reps of: Strict Press, Dip/hip pop (don’t press the bar with arms, just pop the hips to feel it float in the air for a split second), Push Press

S/S/S:

Push Press

5X5

Increase weight ea round

Compare to 27Mar2024

Video courtesy of Catalyst Athletics.

Re-test week finishes with our 5X5 for Push Press.  Use that good technique you have been working on over the last 9 weeks and you should be able to go heavier today than you did on March 27th.

WOD:

AMRAP 7:

Burpee to Plate (45/25)

Video courtesy of Functional Bodybuilding.

WOD begins in the standing position.  At 3,2,1..Go! drop down to chest and thighs on the ground, pop up and either hop onto or step onto plate.  Must lock knees and hips while standing on top of the plate for the rep to count.

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

10 Iron Cross

:20 Hollow Hold

10 Push up to Down Dog

10 V-Ups

1:00 Jump Rope work

Then…

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, move hands out to snatch grip and put bar on your back and do 5 Overhead Squats

S/S/S:

Banded Deadlift

5X5

Increase weight ea round

Compare to 4Apr2024

Video courtesy of Rogue Fitness.

We continue re-test week with hitting a new 5X5 on Banded Deadlifts.  Use the same band you used on 4Apr, and aim to go heavier per set than you did that day.

WOD:

2 Rounds for Time:

50 Double Unders

25 Hang Power Cleans (95/65)

50 Double Unders

25 OHS (95/65)

50 Double Unders

25 Ab-mat Sit Ups

Video courtesy of Kristi Eramo O’Connell.

Your goal in today’s WOD? Just. Keep. Moving!  IF possible, go as close to unbroken per section as you can, especially in the barbell pieces.

Scaling Options:

Dubs -> 100 Single Unders

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Ab mat sit ups -> feet anchored (ELITE: GHD)  

Cool Down:

Iron Cross – 1 Min per side

60 Calf Pedals in Down Dog

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk w/u (Do this after going for Snatch 1RM, but before starting C&J) – 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, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 20 Mar2024

Video courtesy of Frankie Chavez.Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!!

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

Heel2Toe 30’

Side lunge 30’

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Duck walk 30’

Inchworm 30’

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

Barbell warmup – With an empty barbell perform 5 reps of: Good morning, Back Squat, Back Squat w/2 sec pause, Elbow Rotations, Front Squat, Push Press, Thrusters.  Then, move bar to rack and work up in weight for Back Squat

S/S/S:

Back Squat

5X5

Increase weight ea round

Compare to 29Mar2024

Video courtesy of Catalyst Athletics.

We kick off re-test week with our Back Squat 5X5.  The goal is to go heavier per round than we did on the 29^th of March.  If you hit these every time we had them programmed, then you should be set up for success!

WOD:

10 Rounds For Time:

5 Shuttle Runs (50’)

10 Wall Balls (20/14)

1 Shuttle run = 25’ out and 25’ back

Time Cap – 15 Min

Video courtesy of Mayhem Athlete.

On the Shuttle runs, make sure your body fully crosses the 25’ mark, and you touch the ground past the mark before you come back the other direction.

Scaling Options:

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Figue-4 Wall Stretch – 1 Min per side

Pic courtesy of Rosaholics.

The Combat PT Tent will be closed in observance of Memorial Day.

Pic courtesy of Luke AFB.

No classes at the Combat PT Tent today in observance of the AETC Family Day

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

10X: Sit ups

200m Run

WOD:

pic courtesy of Saxson CrossFit

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Video courtesy of WOD Prep.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Unfortunately, the Combat PT Tent is not able to do a special event for this WOD this year, but it is still the workout of the day, so feel free to do this either at the Combat PT Tent or over at the track.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

2X:

:20 arm-only row

:20 legs & hips row

:20 full body row

Then…

Walking lunge 30’

Inchworm 30’

Bear crawl 30’

Side lunge 30’

WOD:

4 Rounds:

1:30 Row (cals)

:30 Rest

1:30 Assault Bike (Cals)

:30 Rest

1:30 Ski Erg (Cals)

:30 Rest

Score = Total Cals

Video courtesy of MisFit Athletics.

With only 90 seconds of work at a time, look to hit a pretty fast pace on each machine every round.  The 30 second break should be just enough to get the heart rate back under control before tackling the next movement.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

10 Iron Cross

10 Box Step ups

10 Push-Up to Down Dog

10 empty bar elbow rotations

5 Box Jumps

1:00 Jump Rope work

Then…

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, press, push press

WOD:

25 Min AMRAP:

35 Double Unders

15 Hang Power Cleans (115/80)

10 Box Jumps (24”/20”)

5 Push Press (115/80)

Video courtesy of MisFit Athletics.

Keep a good cycle rate on the Hang Power Cleans.  You can go either high hang (in the hip) or hang (above the knee).  The high hang will allow a faster cycle, but it will tax your grip a little more.

Scaling Options:

Dubs -> 70 Single Unders (ELITE: 50 Dubs)

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Iron Cross – 1 Min per side

60 Calf Pedals in Down Dog

Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

10 Spider-Man Lunge w/twist

2 Wall Walks

:20 Wall-facing HS Hold

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

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

S/S/S:

10 Min to work Pistol Progression/Mobility

Video courtesy of Squat University.

With our de-load week, we’re going to take a little time working some skills that don’t get hit a lot. One of them is pistols. Follow the progression and mobility work in the video to get a little more comfortable squatting on one leg.

WOD:

5 Sets:

On a 2:00 Clock, complete:

10 Toe2Bar

8 Handstand Push Ups

Max Reps, alt Pistols in remaining time

Rest 2 Minutes between sets

Score = total Pistols

Video courtesy of CrossFit HQ.

Scaling Options:

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

HSPUs -> Pike Push ups off box -> Pike push-ups off floor

Pistols -> Box or plate step offs

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 1 Min per side