From all of us at Joint Strike CrossFit, want to wish you and your family a Merry Christmas!!!

With the gym being closed, today’s WOD is a “Home” WOD

Warmup:

Stretch the whole body out before sitting down to watch the classic “Home Alone” (pic courtesy of Destination Mansfield)

WOD:

pic and WOD courtesy of He+She Eat Clean

Home Alone WOD:

-When Harry or Marv gets hurt – 15 Jumping Jacks

-When you see Harry’s gold tooth – 5 Burpees

-When Marv says “Wet Bandits” – 10 Push Ups

-When you see the tarantula – 1 Min Plank

-When someone screams – Alternate 30 sec of High Knees and 30 sec of Butt Kicks for the duration of the scream

With today being an off day for the base, let’s take the WOD home!  All you need is for the movie “Home Alone” to come on (should be available on-demand or if you have a Blu-ray or DVD….or VHS), and then follow the above directions.  Enjoy the movie and enjoy some time with your family and friends, but BE SAFE!

Cool Down:

Take a walk in the neighborhood and check out Christmas lights

Enjoy time with family and friends, safely

Pic courtesy of BoxRox.  I feel ya, kid.  I feel ya…

Warmup:

Grab light KB, rope, box, and empty bar

50 Single Unders

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig: Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup: With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, BTN strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hand to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid shin

WOD:

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Toe2Bars

9 Box Jump Overs (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements

KB -> as needed

Pull Ups -> Buddha pull ups, ring rows

T2B -> hanging knee raise

Box height -> 20/16

Plate weight -> 35/15 -> as needed

Dubs – 20 SUs are round

Cool Down:

Roll out what’s sore for 10 min

Warmup:

250M row

Inchworm 30’

Spider-man lunge 30’

Bear crawl 30’

Reverse bear crawl 30’

5 Ring scap pull ups

3 strict toe2 to ring – See video below, courtesy of CrossFit HQ

S/S/S:

5 Sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

Video courtesy of MoveSkill.  Quick demo of setting up for the false grip ring row. Our first part of today will focus on building grip strength.  If you are unable to perform a chin up, do a supine ring row.

WOD:

3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Rings

Think quality movement over break-neck pace on today’s WOD.  Yes, I still want you to push the pace, but make each stroke of the row be perfect with keeping your back flat, drive through the legs and hips before pulling with the arms. On the push ups, maintain a tight core to keep the body in a straight line throughout.

Scaling Options:

Push Ups -> off bench

Toes-to-rings -> strict ring hanging knee raise -> laying toe2bar

If no rings are available, use pull up bar

Cool Down:

Cobra pose – 2 min

Scorpion stretch – 1 min per side

Warmup:

1 Min bike

10 Box Step ups

10 Pushup2Downward Dog

10 Spider-Man Lunge

5 Box Jumps

Kneeling Shoulder stretch on box – 1 min (see video below, courtesy of Train FTW)

Barbell warm-up: With an empty barbell, complete 5 reps of: Good mornings, elbow rotations, strict press, push press, push jerk

S/S/S:

EMOM 12:

2 Push Presses

Climb in weight

Video courtesy of Croga CrossFit. We’ll start today looking to find a heavy 2-rep Push Press for the day.  With it being a double, try to use the stretch reflex to go from the end of one rep right into the next rep.

WOD:

AMRAP 10:

10 Box Jumps (24/20″)

15 Push Jerks (95/65)

20-sec  Bike (sprint)

For every round, think of starting at a steady-state pace in the box jumps, then picking up the speed in the push jerks, and finishing the round with an all-out sprint on the Echo or Assault Bike.  Take the transition from bike to box as your quick rest between rounds.

Scaling Options:

Box height -> 20/16

Bar weight -> 75/55

Cool Down:

Kneeling shoulder stretch on box – 2 min

Pigeon pose on box – 1 min per side

NOTE:  The Combat PT Tent will be closed this Friday for the Federal Holiday.  But don’t worry, we’ll have a fun “at home” WOD for you

Warmup:

Do warmup at track

200M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Hamstring Scoop Stretch – see video below, courtesy of CrossFit HQ

10 Alt Toe Touch in Plank

10 Air Squat + Good Morning

WOD:

Track WOD

On a 35:00 Clock:

Max Distance Run

Every 5:00, stop and perform 15 burpees.

Scaling Options:

Run -> Row or Bike

Burpees -> 10 every 5 min

Cool Down:

Hurdler stretch – 1 Min per side

Standing couch stretch against fence – 1 min per leg

Video courtesy of OPEX Delta.  If you are at the track, do this stretch against a fence.  If you stayed in doors, use a box.

Warmup:

Grab 10# plate

2 Sets

10 Plate Ground2OH

10 Plate Around the worlds

10 plate squats – See video below, courtesy of Functional Bodybuilding

5 Burpees to Plate

Then…

10 Corba2Downward Dog

10 Iron Crosses

10 Scorpions

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean

S/S/S:

Clean Pull

5X5

Increase weight ea set

Compare to 28 Oct

Video courtesy of Catalyst Athletics. We’ll finish re-test week with another 5X5 stab at our Clean Pulls.  After 9 weeks of technique practice and strength building, the numbers you did on 28Oct should feel LIGHT!  So aim to go heavier each set

WOD:

For Rounds & Reps:

AMRAP 5:

10 Russian KB Swings (53/35)

10 Plate G2OH (45/25)

– Rest 3:00

AMRAP 4:

10 American KB Swings (53/35)

10 Plate G2OH (45/25)

– Rest 3:00

AMRAP 3:

Max Distance KB Suitcase Carry (switch arms every 50′)

Video courtesy of Train FTW.  Demo of plate Ground2OH

Video courtesy of T-Nation.  Demo of Suitcase carry. The first two AMRAPs are all about hip extension to get either the KB or plate moving.  For the final AMRAP, mark off a 25’ section on the floor.  Suitcase carry in one arm to the 25’ mark, turn around and suitcase carry back to the start.  At the start mark, switch arms, and repeat.  Keep doing this over and over for the full 3 minutes.

Scaling Options:

KB weight -> 35/25 -> as needed

Plate weight -> 35/15 -> 25/10 -> as needed

Cool Down:

Back Roll to V-Sit – 20 reps, slow and controlled

Child’s 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

Burgener warm up – see videos below, courtesy of the CrossFit Weightlifting Seminar staff

C&J w/u (before 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 est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 14 Oct

Pic courtesy of Medium.com.

No better way to spend a Thursday then seeing how our Snatch and Clean & Jerk are doing!  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!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

2 Sets of:

5 Cal Bike

10 Squat2Stands

5 Cal Row

10 Bow 2Bends

5 Cal Ski Erg

10 Over & Backs

Then…

Super Squat Hip Sequence – Video courtesy of Mobility WOD.

WOD:

7 Min AMRAP:

10 Ski Erg

10 Cal Bike

10 Cal Row

-Add 5 Cals to each movement every round

Rest 3 Min

Repeat for a total of 4 Rounds

Score= Total Cals

Today is brought to you from some old friends from Fit2Fight.  This is a straight cardio grind. After finishing 10 cals on the ski erg, bike, and rower, you then will complete 15 cals on the ski erg, bike, and rower, then 20 per, and so on.  Fight the urge to go all-out sprint on the 10 cal round.  Know that you will be moving the full 7 minutes each round.  Every round, you start back at the round of 10 cals.

Scaling Options:

If no Ski Erg -> Banded Pull Downs – video courtesy of Power Plant Gym

Cool Down:

Scorpion Pose – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 Cossack Squats

10 Huggers

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

Barbell warm-up: With an empty barbell, complete 5 reps of: Good mornings, back squat, elbow rotations, front squat

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 22 Oct

Video courtesy of CrossFit HQ. Re-test week continues with our 5X5 on Front Squats.  Elbow high and a tight core will make these go better than you did on 22Oct.  Keep the legs pistoning through each and every rep!

WOD:

5 Rounds:

15 Pull Ups

50′ Plate OH Walking Lunge (45/25)

Time Cap: 15 Min

Video courtesy of Catalyst Athletics. If you do the quick math, the goal should be 3 minutes or less per round to get through this WOD in the time cap.  Make the pull ups as efficient as you can to string as many unbroken as possible. For the Plate OH walking lunge, mark off a 25’ space.  Lunge 25’ and turn around and lunge back.  Keep the core tight and continually reach up to keep the arms locked out and shoulders engaged

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows

Plate weight -> 35/15 -> 25/10 -> as needed

Cool Down:

Overhead thoracic extension mobility – 3 Min

Video courtesy of Power Monkey Fitness

Kneeling Lat Stretch – 1 Min per side

RE-TEST WEEK!!!  Let’s go!!!

Warmup:

50 Single Unders

8 Med Ball Squats

10 Push Up to Downward dog

30 Alt Single Unders

5 Med Ball Push Press

20 Dubs or 4 attempts

5 Wall Balls

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar, perform 5 reps of the following: Good mornings, elbow rotations, Behind The Neck Press, Strict Press from the front

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 20 Oct

Video courtesy of CrossFit HQ. Re-test week is here!  Let’s see if the last 9 weeks have paid off for you.  If you hit each and every day, I guarantee you this week you’ll see improvements in all these lifts as well as your WOD performance! We kick things off with re-testing our Strict Press 5X5.  Just like you have done each time we did Strict Press, keep the feet planted, legs locked out, core tight and shoulders engaged.  Aim to go heavier per set than you did on 20 Oct.

WOD:

For Time:

80 Double Unders

40 Wall Balls (20/14)

20 Burpees

60 Double Unders

30 Wall Balls

15 Burpees

40 Double Unders

20 Wall Balls

10 Burpees

Time Cap: 20 Min

Video courtesy of the CrossFit Journal.  Coach Carl Paoli with some of the best burpee efficiency tips around. Today’s mini-chipper will make you did in.  Keep a steady pace on the dubs to avoid misses, then find manageable chunks on the wall balls you can hit and take minimal rest before you start the next chunk.  When it comes to the burpees…Just. Keep. Moving.

Scaling Options:

Double Unders -> 2X Single Unders

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

Cool Down:

Banded shoulder stretch – 2 min per side

Video courtesy of Train FTW.

Calf Stretch on Rig – 1 Min per side