In honor of Dia de Los Muertos being tomorrow, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living. This WOD is designed for fighter, Robert Guerrero. In the vein of Fight Gone Bad, made to mimic a 6-round fight. Point of the WOD, push hard at EVERY station.
Scaling Options:
Double Unders – NO SCALE
Cool Down:
Calf Stretch – 2 Min per leg
Scorpion Pose hold (feel stretch in chest) – 1 Min per side
Barbell warmup – with an empty bar and hands in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean
Video courtesy of Mayhem Athlete.
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).
S/S/S:
Accumulate a total of 2:00 Dead hang from the Pull Ups bar
Video courtesy of OPEX Fitness.
Best way to save your shoulders in this dead hang? Go into an active position. With us accumulating 2 minutes of hanging, every time you break, stop counting the time, and then pick it back up when you hop back on the bar.
WOD:
10-9-8-7-6-5-4-3-2-1:
Hang Power Clean (115/80)
Handstand Push Ups
Video courtesy of CrossFit HQ.
Aim to be more methodical in the first few rounds of this WOD. Don’t hit the gas until you are down around the sets of 4 or 3.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 155/110)
HSPUs -> Pike Push Ups off box or floor -> Seated DB press (weight you can go unbroken) (ELITE: Strict HSPUs)
Today is just some good ol’ fashioned grunt work! We begin and end the WOD with an 800M run (think stead on the first one, all-out on the last). The middle of the WOD is a fun 4-rounder that goes from a pulling bodyweight movement to a pushing barbell movement and finishes with some explosive jumping. Be efficient on cycling those push jerks!
Scaling Options:
Run -> 48/38 Cal Echo Bike each time
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Bar weight -> 115/80 -> as needed (ELITE: 165/115)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup – With an empty barbell and hands in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle snatch, hang power snatch, power snatch from mid-shin
S/S/S:
Every 2 Min for 12 Min:
Hang Power Snatch + Power Snatch
-start around 50% of 1RM, and climb as you feel comfortable
WOD:
AMRAP 15:
50’ Dual DB Front Rack Lunge (35/25)
200M Run
Video courtesy of CrossFit HQ.
With today being an AMRAP, fight the urge to sprint through these lunges as it will leave you with VERY gassed legs very early on in this WOD. Rather, think a steady pace you can do in minute one and still do in minute 15.
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)
S/S/S:
2-Minute Gymnastics Test
Take 10 minutes to complete 2:00 of max effort of one of the following movements:
Level 1 – Push Ups
Level 2 – Wall Walks
Level 3 – Kipping Handstand Push Ups
Level 4 – Strict Handstand Push Ups
Video courtesy of Power Monkey Fitness.
So, have a running clock for the first 10 minutes, after warm-ups, to use 2 minutes in that 10 to get max reps on one of the 4 levels listed. How you spend that 10 minutes is up to you. Prep a little, prep a lot, either way, make sure you use an unbroken 2 minutes to hit max reps on the movement in your level. Our goal is to work on getting comfortable in our handstand position and doing work in that position.
WOD:
21-18-15-12-9-6-3:
Toe2Bars*
*After every round of T2B, complete 50’ Burpee Broad Jumps
Video courtesy of Barbell Shrugged.
As we’ve talked in the past, keeping the core tight and shoulders engaged is some keys to making the Toe2Bars effective. For the burpee broad jump, it is up to you how you want to approach the broad jump. You can do as the video shows, make them small hops and quickly drop for your next burpee, or try to make them jumps as long as possible so you don’t have to do as many burpees. Which one should you do? The one that allows YOU to finish the fastest.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Front Squat
5X5
Add weight ea set
Compare to 21 Aug
Video courtesy of CrossFit HQ.
Re-test week concludes with our Front Squat 5X5. If you hit each iteration of Front Squats this cycle, you should be able to go heavier per set than you did on 21Aug.
WOD:
5 Sets:
On a 2-min clock,
12/9 Cal Echo Bike
Max reps Box Jumps (24”/20”) in remaining time
-Rest 1:00 between sets-
Video courtesy of Misfit Athletics.
Find a good balance on your speed on the bike and allowing the legs to have enough juice to get some successful jumps in the remaining time each set.
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
C&J warmup – (Do this after going for Snatch 1RM) Prior to Clean & Jerk, 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 30Jul2025
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!!! Looking for some inspiration? Check this out! (courtesy of fuerzabruta88)
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
Tabata Roll Out – spend :20 per body section, take :10 break between sections
WE’RE Back! The Combat PT Staff are back this week, so please stop by to see what time classes will be held.
Warmup:
:30 Ski Erg
Bear crawl 25’ and back
8 Push Up to Down Dog
10 Scorpions
Banded 7s – see video below, courtesy of Mayhem Athlete
10 Thread the Needle
10 Push Ups
10 Over & Backs
:30 Ski Erg
Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight
S/S/S:
Floor Press
5X5
Increase weight ea set
Compare to 13 Aug
Video courtesy of CrossFit HQ.
Our re-test week begins with our Floor Press 5X5 re-do. The goal is to go heavier per set than you did on 13Aug.
WOD:
For Time:
1:00 Max Cals – Ski Erg
1:00 Rest
-Continue until 150/120 Cals (total) are accumulated
Time Cap – 20 Min
Video courtesy of Monroe Miller.
Rather than trying to go into an all-out sprint for the minute, aim for a steadier, higher-than-normal output. Find a pace you are able to maintain the whole minute, but isn’t so fast that at the end of the rest minute you have nothing in the tank. Know going in that this WOD will at the quickest take about 15 Min.
Joint Strike CrossFit 