Warmup:

Jog 30’ and back x 3

Walking lunge 30’

Inchworm 30’

Spider-Man lunge 30’

Then, 2 rounds of:

5 med ball deadlifts

5 med ball front squats

5 med ball drop unders – see video below, courtesy of CrossFit HQ

5 med ball cleans

5 med ball thrusters

Then…

Barbell Warmup: With an empty bar, start in Snatch grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid shin

WOD:

21-15-9:

Power Snatch (115/80)

Wall Balls (20/14)

Rest 3 Min, then…

15-12-9:

OHS (115/80)

Med Ball Cleans (20/14)

Rest 3 Min, then…

300′ Back Rack Walking Lunge (115/80)

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Demos of Med Ball Cleans and Back Rack Walking Lunges.  We really want to push the comfort level in both our overhead position and leg endurance today.  The 3 min breaks should allow you time to catch your breath, get your hear rate back under control to be ready for the next piece.  For the back rack walking lunge, it may work best marking off a 30’ section and know that you will lunge down and back 5 times.  You COULD go unbroken through it all, or every time you return to the start point, put the bar down for a quick breath, then go right back into it.

Scaling Options:

Bar weight -> 95/65 -> as needed

Med Ball weight -> 14/10 -> as needed

Cool Down:

Oly Wall Sit – 3 Min

Banded quad stretch – 2 Min per side

Video courtesy of Smarter Sweat

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

25 Dubs or 4 attempts

10 Air Squats

10 Squat2Stands

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Ankle rotation work – See video below, courtesy TurnFit

WOD:

For Time:

800m Run

40 Pull-ups

80 Double Unders

600m Run

30 Toes-to-Bar

60 Double Unders

400m Run

20 Pull-ups

40 Double Unders

200m Run

10 Toes-to-Bar

20 Double Unders

Today WILL be a grind.  Find a good, steady pace in the higher-rep/distance pieces, and then pick up the pace as you work into the shorter ones

Scaling Options:

Run -> row 250M for every 200M run

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

DUs -> 2X SUs

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Kneeling Lat stretch – 1 Min per side

Calf stretch on rig – 1 Min per side

Warmup:

500M row or 400M jog

5 Inchworm to push ups

10 hollow rocks

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

3 wall walks

WOD:

AMRAP 20:

15 Handstand Push Ups

30 Ab-Mat Sit Ups

600M Row

120′ Dual KB Farmer Carry (70/53)

Video courtesy of CrossFit HQ.  Some good tips on HSPU efficiency.  Core stability will come into play in all these movements today.  Ensure the core is tight in the HSPUs to prevent the body from arching and jacking up your back.  Engage the core in the ab-mat sit ups so the hip flexors are doing all the work.  For the row, the better you keep the core tight to stay in a good position, the more effective your stroke will be.  And, pretty much a no-brainer that you’ll need an engaged core to stay from rolling forward in the farmer’s walk.  Stay tight!

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> Seated DB press

KB weight -> 53/35 -> as needed

Cool Down:

Cobra pose – 2 Min

Banded shoulder stretch – 2 min per side

Warmup:

Grab light KB

3 Rounds:

20 Jumping Jacks

5 KB deadlifts

5 Russian swings

5 hops over KB

5 Push Ups

Then, on rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, kipping knee2elbow

Barbell warmup: With an empty bar in and in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin, Front Squat, Hang Squat Clean, Press, Push Press, Push Jerk

S/S/S:

Every 3 Min for 15 Min:

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Split Jerk

Start around 60% of 1RM, and climb from there

Video courtesy of Anthony Vazquez. Our goal in today’s strength piece is working our grip strength and keeping our core tight throughout the complex.  Next week will begin our next strength cycle, so best to keep our body’s used to these movements.

WOD:

15-12-9-6-9-12-15:

Russian KB Swings (70/53)

KB Facing Burpees

Knees-to-Elbows

Videos courtesy of Hurricane CrossFit and ShapeFit, respectively.  Demos for the KB Facing Burpee and Knee2Elbow. Looking to get some good hip extension in the KB swing and KB facing burpees, and then good hip flexion in the Knee2Elbows.  Don’t sleep on those K2Es!  Some folks actually find these harder than Toe2Bars. Make sure the knees make contact with the elbows for the rep to count.

Scaling Options:

KB weight -> 53/35 -> as needed

Knee2Elbow -> Kipping Knee Raise -> V-Ups

Cool Down:

Iron cross hold – 1 min per side

Roll out t-spine – 2 Min

With today being an AETC down day, and the Combat PT tent on holiday hours, we will move out to the track for today’s WOD

Warmup:

Do warmup at track

400M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Hamstring Scoop Stretch

30’ Spider-Man Lunge

Side lunge 30’ and back

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

WOD:

Track WOD

For Time:

400M Walking Lunge

Video courtesy of CrossFit HQ.  On paper, this looks simple: just lunge for 400M.  But the trick is, keeping the torso up throughout the 400M and NOT slamming your knee into the track in an attempt to go faster.  Be smart, be safe, and be good to your knees.

Cool Down:

Couch stretch – 2 Min per side

Leg bleeds – 3 min

Pic courtesy of RedBubble.  The Combat PT Tent will be closed today for the federal holiday.  Please have a safe New Year and we’ll see you in 2022!

Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

Pick courtesy of CrossFit 51.  I wish this for all of our great athletes in the coming New Year!

WOD:

“Happy New Year WOD”

For Time:

(Jan) 31 Push Press (95/65)

(Feb) 28 Pull-ups

(Mar) 31 Snatches (95/65)

(Apr) 30 Ab-Mat Sit-ups

(May) 31 Toes-to-bars

(Jun) 30 Hand-Rel Push-ups

(Jul) 31 Box Jumps (24″/20″)

(Aug) 31 Back Squats (95/65)

(Sep) 30 Double Unders

(Oct) 31 Thrusters (95/65)

(Nov) 30 Walking Lunges

(Dec) 31 Burpees

Row, 365M (or run 300M)

With today’s WOD, you’ll do one rep per day of the year (365 total).  The movements have been broken up to represent each month.  Happy New Year!!!

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Sit ups -> feet anchored

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

DUs -> 60 SUs

Cool Down:

Tabata roll out – roll out each body part 20 seconds. 10 sec breaks between body parts

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

25 Dubs or 4 attempts

10 Air Squats

10 Squat2Stands

Barbell Warmup: With an empty bar, start in Snatch grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid shin.  Put bar down, shake out arms, then pick bar up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin

WOD:

AMRAP 12:

2 Power Snatches (135/95#)

4 Power Cleans

60 Double Unders

Rest 6 Min, then…

AMRAP 12:

6-9-12-15…

Calorie Row

Wall Balls (20/14#) (10/9-ft.)

– Add 3 reps to each movement after each completed round.

video courtesy of Invictus Fitness.  Good tips for Wall Ball efficiency.

Today, it’s a tale of two AMRAPs.  Both are the same length, but strategy could be different for each. In the first AMRAP, the weight will be a bit heavier on the bar, but your cycle time should still be relatively fast.  Look to keep a fast, yet steady pace on the dubs to allow you to get right back to the bar.  In AMRAP number 2, with reps growing by 3 per round, don’t sprint the early rounds.  Rather, keep a steady pace that will allow you to transition from one movement to the next in as short a rest as possible

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

DUs -> 120 Single Unders

Med ball weight -> 14/10 -> as needed

If no rower -> Sumo Deadlift High Pulls (95/65), 1 rep per cal

Cool Down:

T-spine roll out – 2 min

Child’s pose – 2 min

Warmup:

Jog 30’ and back x4

Twisting lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

Hop 30’

Broad jump 30’

Ankle rotation work – See video below, courtesy of TurnFit

WOD:

For Time:

Run 400m

Burpee Broad Jump 60′

Walking Lunges 60′

Burpee Broad Jump 60′

Bear Crawl 60′

Burpee Broad Jump 60′

Walking Lunges 60′

Burpee Broad Jump 60′

Bear Crawl 60′

Run 400m

Video courtesy of Team CrossFit USA.  Quick demo of the Burpee Broad Jump. For today’s WOD, set up a 30’ section on the gym floor for the burpee broad jumps, lunges, and bear crawls, you use that 30’ mark as your turn-around point. For efficiency in the burpee broad jump, try to cover as much ground as possible in the jump.  Sure you could do smaller jumps and have less impact on the shins, BUT that will mean doing more burpees to get through the full 60’.  Who wants to do more burpees?  If the impact on your shins is a concern, as you land, bend the knees to absorb the shock through the legs rather than have the shins take the brunt of it.

Scaling Options:

Run -> 500M Row

Burpee Broad Jump -> Burpee + 2 walking lunges

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

With the Combat PT tent being on Holiday hours, today’s WOD can be done at the track at any time of the day

Warmup:

400M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Hamstring Scoop Stretch- see video below, courtesy of the CrossFit Affiliate Program

100m high knees

100m butt kickers

WOD:

“Griff”

For Time:

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Compare to 20170428

Pic courtesy of CrossFit HQ.

The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008

Cool Down:

Hurdler stretch – 1 Min per side

Calf Stretch in downward dog – 1 min per leg