PROGRAMMING NOTE: The Combat PT Tent will be closed Friday 4Jul for Independence Day and Monday 7Jul for the AETC Family Day

Warmup:

200M jog w/med ball

5 Med Ball deadlifts

5 MB front squats

5 MB Thrusters

5 Wall Ball Shots

10 Cherry Pickers

5 Dual DB deadlifts

5 Dual DB Hang Snatch

3 Devil’s Press

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

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + Overhead Squat

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch Complex this cycle.  %s stay the same as last time, but sets go up. Time per round goes up to accommodate.

WOD:

For Time:

30 Wall Balls (20/14)

5 Devil’s Press (50/35)

20 Wall Balls

10 Devil’s Press (50/35)

10 Wall Balls

15 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.

Little mini-chipper with Wall Balls and Devil’s Press.  As you see, the resp in one movement decrease each round while the reps on the other movement increase each round. Try to only break once, at the most twice on the Wall Balls, and keep a steady pace on the Devil’s Press.

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Couch Stretch – 1 Min per leg

Banded Overhead stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

Walking Lunge 30’

Inchworm 30’

Side lunge 30’

Walking Kicks 30’

10 Hollow Rocks

10 Shoulder Taps in plank

:30 Handstand Hold

:30 Wall-facing Handstand Hold

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

WOD:

CrossFit Last Chance Qualifier Inspired

WOD 5

For Time:

50 Toe2Bars

40 Front Rack Walking Lunges (95/65)

30 Handstand Push Ups

50 V-Ups

40 Walking Lunges (95/65)

30 Chest-to-Wall Handstand Push Ups

Time Cap: 30 Min

Video courtesy of Power Monkey Fitness.

High-rep finisher on our look at the CrossFit Games Last Chance Qualifier WODs.  50/40/30 twice on the reps today.  That said, the phrase for today is “manageable chunks”.  With high reps on movements, try to avoid hitting a total fatigue point, as it will take even longer to recover enough o get back at the WOD.  Rather, if you feel fatigue starting to kick in, stop, shake out the body, and then get back at it.

Scaling Options:

T2B -> Kipping Knee Raise -> V-Ups

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

V-Ups -> Alt V-Ups (ELITE: GHD Sit Ups)

HSPUs (either version)-> Pike Push Ups off box or floor -> (ELITE: Strict HSPUs on first set of HSPUs)

Cool Down:

Cobra Pose – 2 Min

Spider-Man Hold – 1 Min per side

Warmup:

1:00 Echo Bike

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

20 Calf Pedals in Down Dog

200M jog

Then…

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

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

3X5 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Strength.

Second time hitting our Bulgarian Split Squat this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

In 4 Min, complete…

400M run

Max Cal Echo Bike in remaining time

-Rest 1 minute

Repeat for a total of 3 Rounds

Score = Total Echo Bike Cals

Video courtesy of Misfit Athletics.

Shoot for around a 2:00-2:20 finish on the run each time and really put the pedal down on the bike for those cals!

Scaling Options:

Run -> 500M row

Cool Down:

Couch Stretch – 1 Min per side

Leg Bleeds – 2 Min

Warmup:

1:00 Row

5 Inchworm Push Ups

5 light DB deadlifts per side

5 DB push press per side

5 Cobra to Hip Snap

3 DB high pulls per side

5 burpees

3 DB snatch per side

WOD:

CrossFit Games Last Chance Qualifier inspired

WOD 2

3 Rounds For Time:

42/34 Cal Row

20 Burpees over Rower

18 Alt DB Snatches (50/35)

Time Cap: 30 Min

Video courtesy of CrossFit Training.

Now the all qualifiers for the 2025 CrossFit Games are in the books, wanted to take a couple of days this week to take a crack at some WODs from the Last Chance Qualifier.  These have been adjusted to fit into the normal athlete’s abilities but still test you.  Today is all about smooth transitions from one movement to the next.  Make sure there is enough room between rowers to do the burpee over rower.

Scaling Options:

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

Burpee over rower -> burpee with rower step over

Cool Down:

Banded OH stretch – 1 min per side

Scorpion Stretch – 1 Min per side

Warmup:

:30 Jump Rope

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

:30 Jump Rope

20 arm circles

20 over and backs

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

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 28May 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk).  Again, focus on a quick drop under the bar and an aggressive punch on the jerk.

WOD:

AMRAP 12:

2,4,6,8…etc Push Jerk (115/80)

5,10,15,20…etc Double Unders

Video courtesy of WOD Prep.

Thing to remember in the Dubs; smooth is fast.  Use the smaller sets at the beginning of this WOD to get your rhythm down on your dubs so by the time you get in the 30-40 range, they string together effortlessly.

Scaling Options:

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

Dubs -> 2X Single Unders

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 20 per side

Warmup:

8 Box Step overs

10 Huggers

10 Hollow Rocks

10 Kneeling Lat Stretch

10 Thread-the-needle

5 Box Jumps

10 Alt V-Ups

2 Wall Walks

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

25 Min AMRAP:

30 Box Jump Overs (24”/20”)

20 Pull Ups

15 Ab Mat Sit Ups

8 Wall Walks

Video courtesy of Rebecca Fuselier.

Hip Extension and Core stability are what will get you through today’s AMRAP.  Keep as steady a pace as you can in the first 5 minutes and aim to keep that same pace in the last 5 minutes.

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Wall Walks -> 10 Alt Plank Shoulder taps per HS Walk

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

200M jog w/med ball

10 Med Ball deadlifts

10 MB front squats

10 MB push press

10 MB Thrusters

10 Cherry Pickers

5 Med Ball Cleans

5 Wall Ball Shots

Barbell Warmup – With an empty bar in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin.  Put bar down, shake out, then pick bar back up and perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second running of our Sumo Deadlift for this cycle.  Like last time, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.  Aim to go heavier per set than you did on the 5X5 week.

WOD:

12 Min AMRAP:

15 Wall Balls (20/14)

5 Power Cleans (185/125)

Video courtesy of OPEX Fitness.

Don’t worry, you did not read the RX’d weights for today wrong.  It is meant to be on the heavy side.  These Power Cleans should not be touch-and-go, but rather fast singles.

Scaling Options:

MB weight -> 14/10 -> as needed

Bar weight -> 85% of your 1RM -> as needed (ELITE: 225/165)

Cool Down:

Child’s Pose – 2 Min

Leg Bleeds – 2 min

Pic courtesy of Northeastern University, College of Social Science and Humanities.  The Combat PT Tent will be closed in observance of Juneteenth.  If you still want to hit a WOD, head over to the track

Warmup:

400M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Hamstring Scoop Stretch- see video below, courtesy of the CrossFit Affiliate Program

100m high knees

100m butt kickers

WOD:

“Griff”

For Time:

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Compare to 20240705

Pic courtesy of CrossFit HQ

The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008

Cool Down:

Hurdler stretch – 1 Min per side

Calf Stretch in downward dog – 1 min per leg

Warmup:

8 Box Step ups

Bear crawl 30’ and back

Inchworm to hollow* 30’

Seal Walk** 30’

5 Cobra2Hip Snap

4 Box Jump Overs

10 Scorpions

2 Burpee Box Jump Overs

Videos courtesy of Lindsey Otanicar and OPEX Fitness, respectively

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second time hitting Bench Press this cycle.  The sets drop to 3, so aim to go heavier in the work sets than you did on the 5X5 week.

WOD:

8-12-16-20-16-12-8:

Burpee Box Jump Overs (24″/20″)

Renegade Rows (No Push-Up) (50/35)

Video courtesy of Futboler Fit HQ.

Little up and down the mountain with some burpee box jump over and renegade rows.  On the burpees, utilize a cobra to hip snap technique to save what energy your already-taxed shoulder and check have to allow you to stay as stable as possible in the Renegade Rows.

Scaling Options:

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

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

Cool Down:

Scorpion stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

200m jog

Spider-man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Bear crawl 30’

Reverse bear crawl 30’

2 Rope Walks

5 Toe2Rope – See video below, courtesy of CrossFit YouAct

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

WOD:

EMOM 28:

Min 1 – 2 Rope Climbs (Or 10 Strict Pull Ups)

Min 2 – 12 Toe2 Bars

Min 3 – 200M Run

Min 4 – Rest

Video courtesy of CrossFit HQ.

With today’s EMOM, the goal is to finish in roughly 50 seconds each minute.  Wit the run, if you go over the minute, that’s fine as you are going into a rest minute. Also, if you are going for RX’d, only switch to Strict Pull Ups if all climbing ropes are in use.

Scaling Options:

Rope Climbs -> 2 Rope walks for every 1 rope climb -> 1 Rope Walk for every 1 rope climb -> 10 Ring Rows

T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Run -> 250M row

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 min per side