Pic courtesy of Hello Woodlands.

The Combat PT Tent will be closed today in observation of Labor Day.

Warmup:

1:00 Row

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

1:00 Ski Erg

10 Kneeling Lat Stretch

10 Lying Trunk Rotations – see video below, courtesy of MidStrong

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

Second time hitting Deadlifts this cycle.  With the working sets dropping to 3, aim to go heavier each set than you did on the sets from the 5X5 week.

WOD:

For Time:

500/400M Ski Erg

1000/800M Row

500/400M Ski Erg

Time Cap: 18 Min

Video courtesy of Monroe Miller.

Straight-up cardio to finish off our week. No big tips or tricks. This is one of those ones you just grit your teeth and go!

Cool Down:

Iron Cross Hold – 1 min per side

Roll out t-spine – 30 passes

Warmup:

25’ empty sled push

25’ Empty Sled Drag

200M jog w/Med Ball

10 Hollow Rocks

5 Med Ball Squats

5 Med Ball Push Press

3 Wall Ball Shots

5 Sit Ups

25’ light sled push

25’ light sled drag

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

50-40-30-20-10*:

Wall Balls (20/14)

Ab-Mat Sit Ups

*50’ Sled Drag, 50’ Sled Push after each set of Sit Ups

Sled weight 3X45/2X45

Video courtesy of Kaliber Health.

Steady, consistent movement on the Wall Balls and then steady breathing during your Ab-Mat Sit-ups should leave you enough juice to tackle the sled pull and sled push each round.  Would suggest setting a 50’ section so you can drag down to one end, and then go to the other side of the sled and push back to that starting line.

Scaling Options:

MB weight -> 14/10 -> as needed

Sit Ups -> feet anchored (ELITE: GHDs)

Sled weight -> as needed (ELITE: 4X45/3X45)

Cool Down:

Cobra Pose – 2 Min

Leg Bleeds – 2 Min

Warmup:

:30 Jump Rope

Bear crawl 25’ and back

8 Push Up to Down Dog

10 Scorpions

:30 Jump Rope

10 Thread the Needle

10 Kneeling Lat Stretch

10 Over & Backs

Barbell Warmup – With an empty bar, complete 5 reps of: Strict Press, Push Press, Push Jerk.  Set bar up for Floor Press and do 2X5 with empty bar before building in weight

S/S/S:

Floor Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second instance of Floor Press for this cycle.  Beautiful thing about floor press is if all racks are taken in the rig, you can perform these on an open floor.   Just pair up with someone to lift the bar to your hands at the start and have them take the bar when you finish.

WOD:

AMRAP 12:

15 Double Unders

5 Shoulder to OH (115/80)

25 Double Unders

10 Shoulder to OH

Etc…

*Add 10 Double Unders and 5 Shoulder to OH each round

Video courtesy of Coop CrossFit.

Today gives us a nice ascending ladder of double unders and shoulder to overhead.  For the Shoulder2OH, would suggest at a minimum, go with push press, but as the sets get longer and fatigue starts to creep in, move to push jerk.

Scaling Options:

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

Double Unders -> Start with 30 Single Unders and add 20 SUs each round

Cool Down:

Doorway stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per leg

Warmup:

1:00 Echo Bike

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

5 Cobra to Hip Snap

1:00 Echo Bike

Barbell Warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, front squat, hang squat clean

WOD:

In 4 Min, complete…

12/9 Cal Echo Bike

10 Hang Squat Cleans (95/65)

8 Burpee Over Bar

-Rest remaining time

-Repeat every 4 min for 6 sets

-Score each round separately

Video courtesy of WOD Star.

The weight on the barbell should feel light enough that you are able to successfully cycle the reps on the hang squat clean.  That said, make sure you don’t sacrifice good form to move the bar faster.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Hang Squat Clean -> Hang Power Clean

Burpee Over Bar -> Burpee to bar step over

Cool Down:

Couch stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

8 Box Step Ups

5 Tuck Jumps

10 Hollow Rocks

8 Box Step Overs

10 Alt V-Ups

4 Box Jump Overs

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

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

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 below the knee

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 3:00, do 2 sets @65%

3:00 – 6:00, do 2 sets @70%

6:00 – 9:00 do 1 set @75%

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Second time hitting our Snatch complex this cycle. Like last time, it consists of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch.  %s go up from last time, so stay on point!

WOD:

5 Rounds:

20 V-Ups

15 Box Jump Overs (24”/20”)

10 Pull Ups

Time Cap: 17 Min

Video courtesy of CrossFit Training.

Stay smooth on the V-Ups, allow your arms to rest during the box jump overs, and then keep a good steady kip on the pull ups.

Scaling Options:

V-Ups -> Alt V-Ups -> Sit Ups

Box height -> 20/16 -> as needed

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

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

200M Jog

10 Kickers per leg

10 Squat2Stands

10 Thoracic High fives

10 Spider-Man Lunge w/twist

10 Pushup 2 Downward Dog

10 V-Ups

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Barbell warmup – With an empty barbell, complete 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squats, Push Press, Thruster, hang power clean, Power Snatch, OHS.  After that, grab a medium weight KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

WOD:

“Kabul 13”

For Time*:

20 Deadlifts (75/55)

23 Hang Power Cleans (75/55)

31 Front Squats (75/55)

23 Push Presses (75/55)

22 Box Jump Overs (24”/20”)

20 Butterfly Sit-Ups

20 Reverse Step Lunges

20 Pull-Ups

23 Goblet Squats (55/35)

25 American Kettlebell Swings (55/35)

22 Power Snatches (75/55)

20 Overhead Squats (75/55)

22 Thrusters (75/55)

*Perform 13 Burpees after each movement

Compare to 20230825

Pic courtesy of WODWell.

This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country. The Rep Scheme represents the ages of the 13 service members killed in action.  The Combat PT Tent will hold this event from 0600-0900.

This WOD can be done solo or with a partner, partitioning the movements any way you want (just must finish one movement’s reps before moving on), except the burpees.  The burpees are done together.

Scaling Options:

Bar weight -> 65/45 -> as needed

Box height -> 20/16 -> as needed

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

KB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle hold – 1 Min per side

Pigeon Pose on Box – 1 Min per side

Hamstring Stretch on box – 1 Min per side

Warmup:

1:00 Echo Bike

10 Bow to Bends

10 Cossack Squats

10 Hollow Rocks

:30 kneeling wrist stretch

10 Air Squats

5 V-Ups

Super Squat Hip Sequence – Video courtesy of Mobility WOD

S/S/S:

Front Squat

5X5

Add weight ea set

Videos courtesy of CrossFit HQ.

Our Squat variation this cycle will be the Front Squat.  This will not only help emphasize the upright torso you’ll need to have successful Cleans, but also work on some good glute development, as the Front Squat makes you not shift the weight back in the hips as much as a back squat, so the glutes have to fire to prevent the quads from being overloaded.

WOD:

For Time*:

100/75 Cal Echo Bike

*Every minute on the minute – 10 V-Ups

WOD begins w/10 V-Ups

While you want to get the bike done as quick as possible, don’t go all out, otherwise you’ll be stuck on the ground out of breath when you go for your V-Ups. Best strategy would be about :45 into any give minute, slow your pace so at the top of the minute you can go directly into your V-Ups.

Scaling Options:

V-Ups -> Alternating V-Ups (ELITE: GHDs)

Cool Down:

Couch Stretch – 1 Min per side

Cross-body lat stretch on rig – 1 Min per side

Warmup:

-Grab 1 med weight DB-

Walking Lunge 30’

Inchworm 30’

DB Suitcase carry 30’ per arm

8 Push Ups

DB Front Rack carry 30’ per arm

5 Push-ups per arm holding DB*

DB Overhead carry 30’ per arm

Video courtesy of MataMethod

WOD:

Every 5:00 For 5 Rounds:

200m Dual DB Farmer Carry (35/25)

Then…AMRAP:

10 Dual DB Deficit Push-ups

10 Dual DB Front Squats

Goal = 3+ Rounds of the AMRAP ea round

No rest between 5-min Rounds

Video courtesy of WOD Star.

The DB weight should be manageable enough to where you should only have to put the DBs down for a second or two at the turnaround for the 200M. For Deficit Push ups on top of DBs.

Scaling Options:

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

DB Deficit Push-Ups -> Regular Push Ups -> Push Ups off box

Cool Down:

Scorpion Pose – 1 Min per side

Barbell Forearm Smash – 1 min per side

Video courtesy of K Squared Fitness.

Warmup:

6:00 AMRAP:

10 Spider-Man Lunge

5 Snatch Pulls (empty bar)

5 Muscle Snatch

10 Kneeling Lat Stretch

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar

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, Power Clean from mid shin, Squat Clean from below knee, Front Squat

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

-Add 1 Jerk at the end of each set-

%s Based on 30Jul 1RM

Video courtesy of Collin Meeves.

Our Clean Complex this cycle consists of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee).  Like our Snatch complex, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean.  Also, finish off each set with one Split Jerk.

WOD:

5 Rounds For Reps:

Max Unbroken Hang Power Snatches @ 75% of 1RM

Immediately into…

Max Unbroken Toe2Bar

– 2 Min rest between sets

Score Each round separately

Video courtesy of Functional Athletics.

Today will be GRIPPY!!!!  Ensure you utilize a hook grip on the hang power snatches.  And while these reps are meant to be one big unbroken set, make sure as the bar returns from overhead, catch it in the hip to allow you to re-grip if necessary.  This will also allow you to set the back prior to another lift.  No rounded backs!  On the Toe2Bar, just be careful not to lose your grip mid-kip as you could fly off backwards and really hurt yourself.  Once you feel the arm fatigue set in, come off the bar.

Scaling Options:

Bar weight -> 50% of Snatch 1RM -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Banded Overhead Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side