Scheduling Note: The Combat PT tent is closed for the AETC Family Day. The following WOD can be done anywhere while traveling or recovering from Thanksgiving.
Warmup:
Super Squat Hip Sequence (video courtesy of Mobility WOD)
Author Archives: totactfit01
20211125
Pic courtesy of SoundCloud. Please have a wonderful and safe Thanksgiving with your friends and family
20211124
Pic courtesy of Worldwideinterweb. Earn that big meal tomorrow!
Warmup:
Grab box, light KB, and med ball
200M run w/med ball
10 KB deadlifts
10 KB Russian Swings
10 med ball squats
5 wall ball shots
10 Spider-man lunge to Samson Stretch
Rig warmup: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
Kneeling Shoulder stretch on box – 30 sec (video courtesy of Train FTW)
WOD:
“Thanksgiving Sampler Platter”
For Time (45 Min timecap)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (53/35)
Then, 3 Rounds of:
15 Box Jumps (24″/20″)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups
Then:
50 Burpees
Compare to 20201123
So, the goal this week is earn all that good food you’re going to have on Thursday! Today’s WOD comes courtesy of CrossFit DTR. Find a good pace for each section, and try to limit your rest to transition from one piece to the next.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows
Push Ups -> off bench
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
KB weight -> 35/25-
Med ball -> 14/10
Box height -> 20/16
K2E -> Hanging Knee raise-> laying knee raise
Cool Down:
Couch Stretch on Box – 2 Min per side
Pigeon Pose on box – 2 Min per side
20211123
Warmup:
200M jog
10 Squat2Stands
5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist
10 lateral hops over line
10 ankle rotations per leg
10 PVC pass Thrus
10 PVC around-the-worlds
10 PVC OHS
Burgener warm up – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff.
S/S/S:
2-Second Paused Snatch (at knee)
4@65%
4@70%
3@75%
Sets start every 4 min
Video courtesy of Catalyst Athletics. Third run at our Snatch variation for this cycle. As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch. Keep tension while in the pause. Focus on not re-bending between the end of the pause & the finish of your pull into the snatch. %s stay the same, but reps jump up, so time per round goes up to 4 Min.
WOD:
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run
Video courtesy of CrossFit Inguz. Some good strategies on the box jump overs. Lots of short-distance runs in this one, but don’t go all-out sprint on them. Just maintain a quicker-than-normal pace. Make sure wherever you do your plank, you can see the timer or have one on your phone running so you get 3 full minutes in the plank. Stop your count anytime you drop out of the plank and start back up when you go back into the plank.
Scaling Options:
Run -> 125M row
Lateral hops -> bar-facing hops -> empty bar hop overs-> step overs
Bar weight -> 118/80 -> 95/65 -> as needed
KB weight -> 53/35 -> as needed
Cool Down:
Heel cord mash on barbell – 1 Min per side
Video courtesy of the WODdoc
Saddle Stretch – 2 Min
20211122
Scheduling note: The Combat Pt Tent will be closed Thursday and Friday this week for Thanksgiving and the AETC down day. Please plan accordingly.
Warmup:
10 Cal bike
8 Squat to Stands
6 Air Squats
8 Box step overs
10 Cobra to Downward Dog
5 Cal Bike
8 Box jump overs
On the rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
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 pulls
S/S/S:
Clean Pull
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third helping of Clean Pulls the cycle. We’re looking on keeping the body in perfect position in the first and second pull of the clean. Reps drop to 3, so aim to go heavier per set than the 3X5 week. Keep the set up and execution just like last time.
WOD:
AMRAP 18:
30/25 Calorie Bike
30 Sit-ups
20 Pull-ups
10 Box Jump Overs (24/20”)
Video courtesy of The Ready State. Some good tips on making the bike suck less.
Try to hit the bike with some aggression and then let the legs recover during the sit ups and pull ups. By the time you hit the box jump overs, the legs should be functional again. Aim for 3+ rounds today.
Scaling Options:
Sit ups -> feet anchored
Pull Ups -> Buddha Pull ups -> Ring Rows
Box height -> 20/16 -> as needed
Cool Down:
Pigeon pose on box – 1 Min per leg
Roll out low back and T-spine
20211119
Warmup:
400M jog
10 Spider-Man lunges
10 Cobra2Downward Dog
5 Cobra2hip snap
10 plank shoulder taps
2 wall walks
On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Third time hitting Front Squats this cycle. Just think how much better your clean catch position will be at the end of this cycle! With the reps dropping to 3, aim for heavier weight each round compare to the 3X5 week.
WOD:
AMRAP 15:
5 Burpees
10 Handstand Push Ups
15 Toe2Bar
Video courtesy of Kari Pearce. Kari going over some good burpee efficiency tips.
Whereas Monday’s advice in the 8 min AMRAP was “go for broke”, for today’s AMRAP, the advice is, stead pace. Coming in hot on this WOD will leave you hunched over, gasping for air very early one. Keep a constant pace throughout the WOD.
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike push-ups off the ground -> Seated DB press
T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups
Cool Down:
Cobra pose – 2 min
Oly wall sit – 3 min
20211118
Warmup:
3 Rounds: (grab 2 light KBs or DBs)
250M Row
50 ft over/under hold with KB/DBs – see vide below
8 cal ski erg
Then…
10 kickers per leg
10 Bow2Bends
10 Huggers
10 over and backs
Video courtesy of Totus Fitness. For the over/under hold, have one KB locked out OH, and have the other in a suitcase hold in the free hand
WOD:
3 Rounds For Time:
1000m Row
50M KB Farmer Walk (70/53)
25/20 Cal Ski Erg
– Rest 2:00 between rounds
– Time Cap = 30:00
Your goal in each movement is keeping your core engaged as well as your shoulders. If you let either one go during these movements, you’ll tax your body more than needed and see performance go down. Goal should be finishing each round around 7-8 min.
Scaling Options:
KB weight -> 53/35 -> 35/25
Cool Down:
Banded OH stretch – 2 min per side
Hang from rig – 1 min
20211117
Warmup:
200M jog
10 Push Up to Down Dog
10 Thread the Needle
10 Kneeling Thoracic rotation – see video below, courtesy of Evolution Trainers
200m jog
10 Bow2Bends
30 sec hollow hold
5 hollow rocks
5 V-ups
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin. Switch to Clean grip and 5 reps of: Elbow Rotations, Press
S/S/S:
Strict Press
5X3
Increase weight ea set
Videos courtesy of CrossFit HQ. Third stab at Strict Press this cycle. Core stability, a solid base, and strong pressing will make these sets successful. Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! Our reps per set drop to 3, so aim to go heavier than the 3X5 week.
WOD:
For Time:
400m Run
35 American KB Swings (53/35#)
400m Run
35 Ab-mat Sit-ups
400m Run
35 Ab-mat Sit-ups
400m Run
35 American KB Swings
17 Min time cap
Today will be more about steady state rather than trying to sprint through this WOD. The volume in this one won’t allow you to sprint unless you are a world-class runner. BE smart, and keep a pace on the runs that you can maintain every time.
Scaling Options:
Run -> 500M row
KB weight -> 35/25 -> as needed
Ab-mat sit ups -> feet anchored
Cool Down:
Hurdler Stretch – 1 Min per side
Video courtesy of Central Athletes
Roll out T-spine – 30 passes
20211116
Warmup:
Jog 30’ and back x 3
High knees 30’ and back
8 box step ups
Butt kickers 30’ and back
High skips 30’
Side shuffle 30’
8 box jumps
10 push up to down dog
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows
S/S/S:
For Time:
1 Mile Run
Time cap, 10 min. At the 10 min mark, begin 5 min break, then do the WOD
| Our goal here is getting either a one mile run under 10 minutes, or scaling the distance to allow you to finish in the 10 minutes. So, the faster you finish the run, the more rest you get. Remember, you will start the WOD 5 minutes after the 10 min time cap of the mile run has passed. |
WOD:
5 Rounds For Time:
10 Ring dips
15 Chest2Bar Pull-ups
20 Box Jump Over (24/20)
25 Double Unders
Looking to push up our skill levels in various movements today. If some of these movements are still new to you, and the rep range is way out of your league, BUT you are able to do the move, scale the reps. Today should be about skill improvement and getting more quality reps under your belt.
Scaling Options:
Ring dips -> stationary dips -> box/bench dips
C2B pull ups -> Chin above Pull Ups -> Buddha Pull Ups -> Ring Row
Box height -. 20/16 -> as needed
DUs -> 50 Single Unders
Cool Down:
Kneeling shoulder stretch on box – 2 min
Video courtesy of Train FTW
Calf stretch in downward dog – 1 min per leg
20211115
Warmup:
2 Rounds: (grab light KB)
200M jog
5 KB Sumo deadlifts
5 KB high pulls
5 Goblet squats
5 KB push press per side
Then…
10 Squat2Stand
10 Iron crosses
Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk
S/S/S:
2-Second Paused Clean (at knee)
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set. Sets start every 4 min
%s Based of 14Oct 1RM
Video courtesy of Catalyst Athletics. Third time hitting our clean variation this cycle. Our %s stay the same, but the reps per set go up, so you will be given 4 minutes per set to complete the reps. Again, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds. Do NOT lose tension. Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause. Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean
WOD:
EMOM for 8 min:
Odd: 5 Deadlift @ 65% 1RM
Even: 10 DB Shoulder 2 OH (pick a challenging weight)
Rest 5 Min, then…
AMRAP 8:
7 KB Goblet Squats (70/53)
10 KB Sumo Deadlift High Pull (70/53)
Think of today as a “a tale of two WODs”. WOD one, an 8 min EMOM, is about getting the reps done with perfect form and efficiency. WOD 2, an 8 Min AMRAP, is all about moving as fast and as effectively as possible to get the highest number of reps in those 8 min. In WOD 1, the weight for your DBs should be something you can go 10 reps unbroken with, but attempting to get rep 11 in would be damn near impossible.
Scaling Options:
Bar weight -> 55% of 1RM
KB weight -> 53/35 -> 35/25
Cool Down:
Straddle Stretch – 2 Min
Video courtesy of CompTrain Masters
Joint Strike CrossFit 