PROGRAMMING NOTE:  The Combat PT Tent will be closed 24-26 Dec for Federal holidays.  But don;t you worry!  We’ll have two Christmas-movie-watch-along WODs and a fun Boxing Day WOD that can be done at home for those days.

Warmup:

1:00 Ski Erg

Banded 7s (See video below, courtesy of Mayhem Athlete), then…

10 Thread the needed

10 Hollow Rocks

10 Iron Cross

5 Inchworm push ups

1:00 Row

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press

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:

Strict Press

5,4,3,2,1

Add weight ea set

Video courtesy of CrossFit HQ.

Last session of Strict Press this cycle before our 5X5 re-test. Like we did last week with Back Squat and Sumo Deadlift.  Or goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double, and finishing off with the heaviest single you can do today.  If that happens to be a new 1RM, awesome!

WOD:

“Mr. & Mrs. Claus”

12 Min AMRAP w/Partner:

6/5 Cal Ski Erg

120/100 M Row

One partner working at a time.  Switch after every full round

Pic courtesy of Amazon.

Little bit of cardio fun with a partner prior to our “12 Days of Christmas” WOD tomorrow.  With the short cal and distance, aim to go pretty fast each time you are up.

Scaling Options:

If working solo 1:1 work/rest ratio

Cool Down:

Banded Bully Stretch – 1 Min per side

Iron Cross – 1 Min per side