Pic courtesy of Facebook. Hope everyone had a great Thanksgiving. While the Combat PT Tent is closed in observation of the AETC Family Day, here’s a little WOD you can do at home to burn off all those extra cals!
WOD:
Deck of Cards (cardio and gymnastic-centric)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
10 Samson Lunges – see video below, courtesy of Infinit Fitness, NZ
Rig warmup – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows, Knee2Elbows or Kipping knee raise
Pic courtesy of X.com
WOD:
“Thanksgiving Sampler Platter”
For Time (45 Min time cap)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (55/35)
30 Double Unders
Then, 3 Rounds of:
15 Box Jumps (24″/20″)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups
Then:
50 Burpees
Today’s WOD comes courtesy of CrossFit DTR. This will help make sure your body is ready for all the good food tomorrow!! Find a good pace for each section, and try to limit your rest to transition from one piece to the next
Scaling Options:
Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows
Push Ups -> off bench
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight
S/S/S:
Strict Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second time hitting our Strict Press this cycle. With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week. Goal = last set of 5 is heavier than the last set of 5 from the 5X5 week.
WOD:
EMOM 15:
Min 1: :30 Handstand Hold on wall
Min 2: 100′ Sandbag shoulder carry (100/70) or Dual DB Front Rack Carry (50/35)
Min 3: 15 Handstand Push Ups
Videos courtesy of Triangle CrossFit and Upside Strength, respectively. Demos of either the sandbag shoulder carry or dual DB front rack carry.
Core and shoulders are the focus of today’s EMOM. In both movements where we are getting upside down, keep the core fully engaged and shoulders pressing. In the sandbag or Dual DB front rack carry, same thing on the core, keep it tight to prevent a forward lean.
Scaling Options:
HS Hold -> Pike Hold off box -> Plank (ELITE: Free-standing HS Hold)
Sandbag -> as needed
DB weight -> 35/25 -> as needed
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin
S/S/S:
3-Position Power Clean Complex (Above Knee, Below Knee, Ground)
On a running clock…
0:00-4:00, do 2 sets @65%
4:00-8:00, do 2 sets @70%
8:00-12:00 do 1 set @75%
%s Based on 23Oct 1RM
Video courtesy of the Lift Lab.
Second time hitting our 3-position Power Clean complex for this cycle. From the beginning, get an explosive hip extension going to get the bar moving. As you move the bar further down the leg on each Power Clean, make sure you are keeping the back nice and flat, the hamstrings engaged, and your gaze straight ahead.
WOD:
DOUBLE WOD
AMRAP x 6 MINUTES:
10/8 Cal Echo Bike
6 Hang Power Snatch (95/65)
-Rest 3:00-
AMRAP x 6 MINUTES:
10/8 Cal Bike
6 Devil’s Press (50/35)
Video courtesy of Mayhem Athlete.
Back-to-Back ARMAPs to kick off the week! In the Hang Power Snatch, make sure the bar stays close to you as it is coming back down from the top of the snatch.
:30 Banded Front Rack stretch – See video below, courtesy of BayWay CrossFit
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom
S/S/S:
Front Squat
3×5
Increase weight ea set
Video courtesy of CrossFit HQ.
We continue our work with Front Squats this cycle. Focus on keeping that torso as upright as possible and keep the heels glued to the ground.
WOD:
For Time:
35 Dual KB Thrusters (55/35)
50′ Suitcase Walking Lunge
25 Dual KB Thrusters
100′ Suitcase Walking Lunge
15 Dual KB Thrusters
150′ Suitcase Walking Lunge
5 Dual KB Thrusters
200′ Suitcase Walking Lunge
Videos courtesy of WODStar and ShapeFit, respectively.
Set up either a 25’ or 50’ area for your lunging. Keep the KBs to the side, and keep your chest up as you lunge. For the KB Thrusters, don’t set the bottom of the KBs on the top of your shoulders. Rather, keep your elbows high to the sides and create that pocket between the forearm and bicep for the bottom of the bell to sit. Drive those legs as you come out of the squat to drive the KBs up.
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts
S/S/S:
Deficit Deadlift
3X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Second time hitting our Deficit Deadlifts this cycle. With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.
WOD:
EMOM 16:
MIN 1 — 45 Double Unders
MIN 2 — 10 DB Push Press (50/35) + 5 DB Burpee Deadlifts
MIN 3 — 2 Rope Climbs
MIN 4 — Rest
Video courtesy of Train FTW.
The work per round should be right around the 35-45 second mark. Just enough time to transition to the next movement. If you have more folks than you do climbing ropes, have athletes start at different stations.
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
On a running clock…
0:00-4:00, do 2 sets @65%
4:00-8:00, do 2 sets @70%
8:00-12:00 do 1 set @75%
%s Based on 23Oct 1RM
Video courtesy of The Lift Lab.
Second time hitting our 3-position Power Snatch complex. Like last time, use those hips to move the weight on the first rep, then the further the bar goes down, keep the back in the right position to keep the tension on the bar and body ready to explode!
WOD:
3 Rounds For Time:
10 Overhead Squats (115/80)
15 Toe2Bar
20 Box Jump Overs (24″/20″)
Video courtesy of the Barbell Physio.
Keep the core and shoulders engaged during the OHS (bar comes from the ground to start) and the Toe2Bars. On the Box Jump overs, be smooth and steady.
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.
Joint Strike CrossFit 