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
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.
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.
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
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
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, Push Press, Push Jerk, Split Jerk
Videos 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:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 6:00, do 3 sets @70%
6:00 – 12:00, do 2 sets @75%
12:00 – 18:00 do 2 set @80%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Last time hitting our Clean & Jerk complex prior to our Oly 1RM re-test. With %s going up, stay on point!
WOD:
Service Cup – WOD 1
21-15-9-9:
Thrusters (95/65)
Burpee Over Bar
Time Cap: 15 Min
This week we’ll take a look back on the WODs from the CrossFit Everyday Hero Service Cup. These were 4 WODs CrossFit put our for our service members and first responders. Not sure if any of you registered. If not, have fun with them this week! WOD 1 puts together a spicy combo of Thrusters and Burpee over bar. Suggest you do the burpees laterally instead of bar-facing. In the bigger set of Thrusters, try to break once, maybe twice, but pick up the pace when you get to the rounds of 9, both of those rounds.
All cardio, all day! Keep a deliberate pace on the run, but not so fast that you can’t jump directly into the other cardio work. And, yes, there will be no scale for double unders. Today could be the day you get your first one!
Joint Strike CrossFit 