Warmup:

200M Jog

Banded 7s*,then…

10 Thread the needed

10 Hollow Rocks

1 Rope Walk

5 Cobra to Hip Snap

5 Toe2 Rope**

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, Push Press

Videos courtesy of Mayhem Athlete and CrossFit Invictus, respectively.

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:

Push Press

5X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Our Pressing movement this cycle will be the Push Press.  Make the focus today be the loading of the hips in the dip.  What I mean by that is don’t just drop into the dip, but pull yourself into the dip.  This way everything is engaged and ready to help with the up movement.

WOD:

3 Rounds:

400M Run

8 Devil’s Press (35/25)

2 Rope Climbs (15’)

Time Cap – 16 Min

Video courtesy of CrossFit HQ.

Once you clamp your feet together on the rope in your rope climb, extend the arms as high as you can on the rope, then do a “toe-to-rope”, re-clamp the feet, pull your hips to the rope and then hand over hand, move the hands back up to the highest grip you can get.  Doing this will keep this movement from being arm-dominant.

Scaling Options:

Run -> 500M Row

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Rope Climb -> to shorter distance -> 2 Rope Walks per rope climb (ELITE: 3 Rope Climbs per round)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell forearm mash – 1 Min per side

Warmup:

Bear crawl 25’

Reverse bear crawl 25’

10 Cobra to down dog

10 Shoulder taps in plank

10 light KB deadlifts

5 Russian Swings

10 Thread the needle

10 Alt V-Ups

On Rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

S/S/S:

EMOM 8:

Odd Min – :45 Dead hang on Pull Up Bar or 5 Jumping Pull Ups w/Slow Negative

Even Min – :45 Max Air Squats

Video courtesy of Movement Link.

What we’re looking to do with the slow negative is wake up the back and biceps prior to doing the pull ups in today’s WOD.

WOD:

Partner WOD

AMRAP 15:

Partner 1…Complete 1 Round of..

5 Pull Ups

10 Russian KB Swings (70/55)

15 Ab Mat Sit-ups

Partner 2…Perform

Max Wall Balls (20/14)

Switch after full rounds.

Score = total number of Wall Balls.

Video courtesy of CrossFit Federal Hill.

Way this one will work: Partner 1 Completes a full round while Partner 2 performs max reps of Wall Balls (10’/9′ Target). Once P1 finishes the round, partners switch positions and repeat.  Continue this rotation until 15 Min is over.  That all said, the Wall Balls are your scoring point today, so look to NOT hit a fatigue wall.  How to avoid it when it’s your turn to crank out reps?  Make smart breaks.  If you feel the fatigue start to kick in, drop the ball, take one or two big breaths, then get back at it.  It’s max reps, not max unbroken reps.

Scaling Options:

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

KB weight -> 55/35 -> as needed

Ab-mat Sit Ups -> Feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min

Couch Stretch – 2 Min per side

Warmup:

:30 Ski Erg

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

:30 Row

10 PVC pass thrus

10 PVC OHS

5 PVC Pressing Snatch Balance – see video below (courtesy of OPEX Fitness)

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (Floor, Hang High Hang)

On a running clock…

0:00 – 5:00, do 4 sets @65%

5:00 – 10:00, do 3 sets @70%

10:00 – 15:00 do 3 sets @75%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Our Snatch Complex this cycle switches things up and starts from the ground, then goes to the hang, and finishes at the high hang.  We’re looking to produce more force and power on the second and third lifts.

WOD:

21-15-9-15-21:

Ski Erg (Cals)

Row (Cals)

Time Cap: 17 Min

Video courtesy of CrossFit HQ.

Straight-up cardio work today.  Look to establish an aggressive, yet smart pace on the first set of 21 cals on each movement.  Your goal should be to have that same pace when you hit the set of 21 at the end of the WOD.

Cool Down:

Roll out T-Spine – 2 Min

Banded OH Stretch – 1 Min per side

Warmup:

1:00 Ski Erg

Banded 7s* (see below),then…

10 Air Squats w/:03 hold @ bottom

10 Thread the needed

10 Hollow Rocks

10 Alternating Lunges

5 Inchworm push ups

:10 Handstand Hold

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

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

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:

Strict Press

5X5

Add weight ea set

Compare to 13Nov

Video courtesy of CrossFit HQ.

We finish re-test week with our redo of Strict Press 5X5.  Again, if you did every Strict Press session this cycle, there is no reason you can’t go heavier per set than you did on 13Nov.

WOD:

13 Min AMRAP:

10 Handstand Push Ups

8 Toe2Bars

6 Alternating Pistols

Video courtesy of Invictus Athlete.

Today’s WOD is one you HAVE to do if you are not good at Pistols.  Why?  Because the only way you will get better is by working those weaknesses!

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> tall kneel DB shoulder press

Toe2Bar -> Kipping Knee Raise -> Toe2Rig -> V-ups

Pistols -> Banded pistols* -> Pistols while holding rig -> Air Squats w/:10 hold at bottom

Video courtesy of WOD Star

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Iron Crosses

10 Alt Reverse Lunge

10 Cossack Squats

1:00 Echo Bike

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

Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squat, Back Squat w/:02 pause at bottom

S/S/S:

Back Squat

5X5

Add weight ea set

Compare to 7Nov

Video courtesy of Catalyst Athletics.

We march on with re-test week as we do our 5X5 in Back Squat once again.  Make sure every set you do is heavier than the weight you used on each set on 7Nov!

WOD:

16 Min EMOM:

Odd Min – 10/8 Cal Echo Bike

Even Min – 8 Dual KB Front Rack Reverse Lunge (55/35)

Video courtesy of Functional Bodybuilding.

The goal should be to finish within 45 seconds per round.  On the reverse lunges, make sure you have the back knee just kiss the ground, not slam into it.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

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 w/u – 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 w/u (Do this after going for Snatch 1RM, but before starting C&J) – 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 22Oct2025

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!!!  Needs some motivation? Watch this (courtesy of Weightlifting House)…

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

Warmup:

200M jog

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

1:00 Ski Erg

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Video courtesy of Runify

WOD:

For Time:

800M Run

20 Box Jump Overs (24”/20”)

10 Pull Ups

40/30 Cal Ski Erg

10 Pull Ups

20 Box Jump Overs

800M Run

Video courtesy of Train FTW.

Little up-and-down-the-mountain chipper for today.  Stead the pace on the way up, and then after the Ski erg, start picking up the pace to finish strong!

Scaling Options:

Run -> 1000M row

Box height -> 20/16 -> as needed

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 5Nov

Video courtesy of Barbell Brigade.

We begin re-test week with Sumo Deadlifts.  The goal is in these 5 sets of 5, go heavier per seat than you did on 5Nov.  If you hit every instance of Sumo Deadlifts this cycle, then you should see an improvement in strength in this movement.

WOD:

3 Sets:

In 4 Min, complete…

75 Double Unders

15 Burpee Over Bar

Max Reps – Sumo Deadlift High Pull (95/65)

-rest 1 Min between Sets

-score = total Sumo Deadlift High Pulls

Video courtesy of Rogue Fitness.

So, in each 4 Min set, the double unders and burpee over bar are your buy-in.  What counts is the number of Sumo Deadlift High Pulls you get through.  That said, attack the buy-in movements with a purpose, but have some left in the tank to get good, quality SDHP reps for the remaining time.

Scaling Options:

Dubs -> 35 Double Unders -> 100 Single Unders

Burpee over Bar -> Burpee to bar step over

Bar weight -> 75/55 -> as needed

Cool Down:

Iron Cross Stretch – 1 min per side

40 Calf Pedals in Down Dog

The Combat PT Tent is closed for the day

Pic courtesy of YouTube.  From everyone at Joint Strike CrossFit, we would like to wish you a Happy New Year!

The Combat PT Tent will be closed today and tomorrow