Warmup:

Banded 7s – see video below

Walking lunge 30’

Side lunge 30’

Inchworm 30’

5 Cobra to hip snap

Broad jump 30’

10 Alt V-Ups

5 Burpee Broad jumps

On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise

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:

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.

Scaling Options:

Toe2Bar -> Alt Single-leg T2B -> Kipping Knee Riase -> Strict Knee Riase -> Laying Toe2Rig -> V-Ups

Burpee Broad Jumps -> Burpee to lunge or 2 steps

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1 Min Echo Bike

10 Spider-Man Stretches

10 Kickers per leg

10 Scorpions

10 Heal2Toe

8 Box Step Ups

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.

Scaling Options:

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

Cool Down:

Couch Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side

Warmup:

2:00 Row

10 Iron Cross

5 Back Roll to V-Sit

10 Alt V-Ups

5 Cobra to Down Dog

5 Cobra to Hip Snap

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

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 15 Aug

Video courtesy of Starting Strength.

We continue our re-test week with one more attempt at our Deadlift 5X5. Just like you did on Monday, aim to go heavier per set than you did on 15Aug.

WOD:

21-15-12-9-6-3:

Toe2Bar

Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.

Today will for sure tax your core, but not only in the Toe2Bar.  To keep from a back strain in the Devil’s Press, keep the core engaged!

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar-> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

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

Cool Down:

Iron Cross Hold – 1 min per side

Cobra Pose – 2 Min

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 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

Warmup:

:30 Jump Rope

10 Calf Pedals in Down Dog

10 Kneeling Lat Stretch

5 Med Ball Squats

5 Med Ball Push Press

5 Shuttle Runs

10 Over & Backs

10 Huggers

10 KB Deadlifts

5 Russian KB Swings

:30 Jump Rope

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

WOD:

12 Min AMRAP:

6 Chest2Bar Pull Ups

12 Wall Ball Shots (20/14)

24 Double Unders

-4 Min Break-

12 Min AMRAP:

6 Handstand Push Ups

12 Russian KB Swings (55/35)

5 Shuttle Runs

*1 Shuttle Run = 25′ down + 25′ back

Video courtesy of Train FTW.

Back-to-back AMRAPs to get your Tuesday going!  Aim for 6+ rounds per AMRAP.

Scaling Options:

Chest2Bar -> Chin Above-Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Bar Muscle Ups)

Dubs -> 50 Single Unders

HSPUs -> Pike Push ups off box or floor -> Kneeling DB Shoulder Press

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Kneeling Lat Stretch – 1 Min per side

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.

Scaling Options:

Scale Cals to 100/70 (ELITE: 150/120)

Cool Down:

Child’s Pose – 2 Min

Banded Shoulder Stretch – 1 Min per side

Pic courtesy of the2States.

Unfortunately, our program will be on pause until the Government Shutdown ends.

We apologize for any inconvenience.

Warmup:

400m jog

Heal2Toe 30’

Spider-Man Lunge 30’

Side Lunge 30’ and back

10 Air Squats

Then…

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

Then…

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, Push Press, Push Jerk, Split Jerk

WOD:

Service Cup – WOD 4

Part 1

AMRAP 10:

5 Hang Clean & Jerks (115/80)

10 Back Squats

15 Toe2Bars

Then, part 2

5 Min to find 1RM Clean

Video courtesy of Mayhem Athlete.

We finish up the Service Cup with a two-parter.  Aim for 5+ rounds in part 1.  Remember, part 2 begins right as the clock hits the 10 Min mark.  You should be good and warmed up for the Clean & Jerk, so feel free to make your first attempt be in the 75-80% range of your current 1RM.  Then, feel out how you want to keep jumping up during those 5 min.

Scaling Options:

Bar weight -> 95/65 -> as needed

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

Cool Down:

Cobra Pose – 2 Min

Spider Man Lunge hold – 2X :30 per side

Warmup:

1 Min Row

10 Spider-Man Stretches

10 Kickers per leg

10 Scorpions

10 Heal2Toe

8 Box Step overs

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

S/S/S:

Front Squat

5,4,3,2,1

Add weight ea set

Video courtesy of CrossFit HQ.

Last time hitting our Front Squats prior to the 5X5 re-test.  Look to start with a heavy set of 5, then an even heavier set of 4, then an even heavier triple, then an even heavier double, and then finish with the heaviest single for the day.  If that becomes a new 1RM, then cool!

WOD:

Service Cup – WOD 3

6 Rounds For Time:

8 Dual DB Box Step Overs (50/35) 20” box

12 Single DB Snatches

48 Double Unders

Time Cap – 20 Min

Video courtesy of Mayhem Athlete.

6 Rounds is a lot of work.  So, use the first round to feel out your pace and then aim to keep the same pace each round.

Scaling Options:

DB weight -> 35/25 -> as needed

Box height -> 16” -> as needed

Double Unders -> 96 Single Unders

Cool Down:

Tabata Roll Out – spend :20 per body section, take :10 break between sections

Warmup:

3 Sets:

1:00 Row

10 Dual DB Deadlifts

25’ 1-arm DB OH carry ea side

10 Dual DB bent over row

10 1-DB Goblet Squat

S/S/S:

EMOM for10 Min:

Odd Min – :30 Max Strict Pull Ups

Even Min – Complete :25 Hold at Top of Pull Up

Video courtesy of CrossFit Speed.

Continued work on our bodyweight pulling strength.  While we want max reps in the odd minutes, this does not mean unbroken. Aim for good chunks of reps coming off the bar about 2 or 3 before failure. In the hold minutes, keep the lats engaged to give the arms a little break.

WOD:

Service Cup – WOD 2

AMRAP 20:

20/16 Cal Row

50’ Dual DB Farmer Carry (50/35)

-Add 50’ to Farmer Walk every Round

*50’ Farmer Walk = 25’ down and 25’ back

Video courtesy of Mayhem Athlete.

Make no mistake, this one if going to tax your grip!  That said, try to limit how much your grip the rower handle in the row pieces.  Use more legs and hip to move so that rms aren’t totally fired during the farmer walk.

Scaling Options:

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

DB weight -> 35/25 -> as needed

Cool Down:

Forearm Mash on barbell – 1 Min per side

Seated Pike Stretch – 2 Min