20201208

Warmup:

Jog 30’ and back x3

Side shuffle 30’ and back

High Knees 30’

Butt Kickers 30’

Spider-Man Lunge 30’

Inchworm 30’

10 thoracic high fives

5 Toe2Rope or Knee2Rope (See video below, courtesy of 1877liftweight)

Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows

WOD:

For Time:

400m Run

40 Plate Ground to Overhead (45/25)

20 Pull Ups

400m Run

10 Rope Climbs

400m Run

20 Pull Ups

40 Plate Ground to Overhead (45/25)

400m Run

*30 Min Time Cap

Treat the run as a recovery period as best you can. That way you can attack the plate, pull up, and rope pieces as best as possible. If you are doing this where there is no rope, substitute the rope climbs with 3 towel pull ups per 1 rope climb (video courtesy of Core Blend Training and Wellness)

Scaling Options:

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

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

Rope Climbs -> 3 Rope walks per rep (video courtesy of CrossFit HQ)

Run -> 500M row

Cool Down:

Roll out lats – 1 Min per side

Calf Stretch – 1 Min per side

20201207

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

3 Wall Walks

Burgener warm up: Video courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener Warmup. Perform 3 reps of each movement.

S/S/S:

1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit. New Strength Cycle starts today! For Snatch, we will complete the following complex 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch. For the low hang, the bar will go below the knee, but stay above the mid shin. Even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar. Utilize the hook grip!

WOD:

EMOM 12:

Min 1 – 32 Air Squats

Min 2 – 16 Handstand Push Ups

Min 3 – 8 Burpee Box Jump Overs (24/20)

Looking for smooth reps each minute. Goal is to go unbroken every time. If unable, get a manageable chunk out of the way, take a breath or two, and then finish up!

Scaling Options:

Air Squats -> to depth

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

Box height -> 20/16

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose on Box – 1 Min per side

20201204

Warmup:

10 Cal Row

30’ bear crawl down & back

Crab Walk 30’

Inchworm 30’

10 Box Step ups

30 sec pike hold on box (video courtesy of Power Monkey)

3 wall walks

Kneeling Shoulder stretch on box (video courtesy of Train FTW) – 30 sec per side

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 8Oct

Video courtesy of Catalyst Athletics. Our final re-test movement for this cycle! With all the hard work you have put in, you should see a nice jump in weight for each set of five compared to what you did on 8Oct. Stay firm with your technique, use that explosive hip extension, squeeze you butt as you press out, and these will be successful!

WOD:

For Time:

10 Muscle Ups

20 Handstand Push Ups

30 Box Jump Overs (24″/20″)

40/35 Cal Row

50 Burpees

15 Min Time cap

No better way to finish off a re-test week than with a mini-chipper. Can you make it under the cap?

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> 1 Burpee to kipping pull-ups per rep -> 3 ring rows and 3 push-ups per rep

Handstand Push Ups -> Pike Push Ups off a box -> Pike Push Ups off the floor

Box height -> 20/16

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose on box – 2 Min per leg

20201203

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 warm up (see videos below, courtesy of 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 17 Sept

Video courtesy of Alex Yao. Little motivation to get you going today. Time to see how honing technique over the past 9+ weeks has worked for us. Trust in your technique and see what you can move! Since we have been working Power Clean and Power Snatch complexes this cycle, maybe stick with power versions today. Either way, MOVE SOME WEIGHT!!!

Scaling Options: N/A

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

20201202

Warmup:

50 Single Unders

25 SUs on l-leg

25 SUs on r-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 KB deadlifts

10 Russian KB Swings

10 Am KB Swings

50’ Suitcase walk per arm (see vid below, courtesy of T-Nation)

WOD:

4 Rounds:

50 Am KB Swings (53/35)

40 Double Unders

30 KB Goblet Squats (53/35)

20 Pull Ups

100M L-Hand Suitcase Carry (53/35)

100M R-Hand Suitcase Carry (53/35)

Little bit longer WOD for today. Chip away at the higher-rep sets and keep moving!

Scaling Options:

KB Weight -> 35/25 -> as needed

DUs -> 2X SUs

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

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

Kneeling Lat Stretch – 1 Min per side

20201201

Warmup:

Grab med ball

200M med ball run

10 front squats w/med ball

5 burpees

5 med ball push press to target

5 burpees

5 wall ball shots

10 Spider-Man Lunge

Warmup on Rig: On the pull up rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat w/2 second pause at bottom

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 2Oct

Video courtesy of CrossFit HQ. My hope is over the last 9 or so weeks, you have become more comfortable in the front rack position and are able to keep high elbows throughout your Front Squat. Always lead with the elbows when you come out of the hole, and your Front Squat will be successful. Aim for heavier weight each set than what you used on 2 Oct.

WOD:

15 Min AMRAP:

10 Toe2Bar

20 Wall Balls (20/14)

10 Burpees

On the Toe2Bar and Wall Ball pieces, think manageable chunks. Meaning, hit a chunk of reps you know you can hit, pause for a second or two, then hit another chunk. Those small pauses will let you recover quicker than if you hit failure on either movement and HAD to stop. For the burpees, just keep moving through them.

Scaling Options:

Toe2Bars -> Hanging Knee Raise -> Laying Toe2Bar -> V-ups

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

Cool Down:

Cobra pose – 2 Min

Tricep smash on bar – 1 Min per side

20201130

Re-Test Week!!! Time to see how much work you have put in over the last 9 weeks!!!

Warmup:

10 Cal Row

10 Cherry Pickers

10 Squat to Stands

200M run

10 Bow 2 Bends

10 Kneeling lat stretch

10 Iron Crosses

10 Scorpions

10 empty bar RDLs

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 29 Sept

Video courtesy of Starting Strength. As we begin our re-test week, just thing of all the hard work you’ve put in since the start of this cycle. The rep after rep after rep of each of these movements should be ingrained in your head, making it like second-nature to stay in good form. Trust in your abilities, and get heavy! You should be able to move more per set than you did on 29 Sept. Get after it!

WOD:

3 Rounds:

400M Run

30 Cal Row

200M Run

20 Cal Row

100M Run

10 Cal Row

*If no rower – Sumo Deadlift High Pull (95/65).

1 rep for every calorie

Cardio burner to finish off the day. With each piece getting smaller during the round, look to speed up to the point where to 100M run and 10 Cal row are sprints, but then go back to steady pace on the larger pieces. See if you can make it in under 20 Min.

Scaling Options:

If doing SDHP, bar weight -> 75/55

Cool Down:

Roll out lumbar and T-spine – 3 min

Calf stretch – 1 Min per side

20201127

The Combat PT Tent is closed for the AETC Family Day.

WOD:

“Holiday Travel WOD”

25-20-15-10-5:

Lunges (per leg)

Jumping Jacks

Pushups

With the gym being closed and most folks visiting family, here is a travel WOD you can do anywhere

20201126

Pic courtesy of CrossFit ABA.

The Combat PT Tent is closed for Thanksgiving.

20201125

Warmup:

200M jog

10 Soldier Kicks

10 Spider-man lunges

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls

5 SDHPs

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

Today’s WOD will be part of the Thunderbolt Cup. WOD will be performed between 0600-0900 at the Combat PT Tent. Grab a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.