Warmup:

200M jog

10 Bow 2 Bends

10 KB deadlifts

10 Scorpions

10 Scap Push Ups (see video below, courtesy of The Active Life)

10 Box Step Ups

10 KB Russian Swings

5 Box Step Overs

WOD:

4 Rounds For Time:

40 Am. KB Swings (55/35)

40 Box Jump Overs (24″/20″)

40 Hand Release Push-ups

400M Run

Time Cap: 36 Min

Video courtesy of WOD Star.

This one is a bit of a grinder, for sure!  Keep that slight bend in your arms during the KB swings and extend them fully only at the tops and bottom of the movement to make the rep rate a bit faster.  On the Box Jump overs, since you do not have to stand all the way up when on the box, stay low so you can step off the box almost in a partial squat. On the Hand-Release Push-ups, as long as there is air under your hands when you are at the bottom, we’re good.  And maintain a good pace on the run. Try to pick that pace up on the last 400M.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Hand Rel Push Ups -> Bench Push Ups

Run -> 500M row

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

8:00 AMRAP:

10 Banded Good mornings

5 Back Roll 2V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Barbell Elbow Rotations

Then…

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.

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, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk.

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk).  %s will stay the same, but reps increase.  Use the time per set wisely.

WOD:

21-15-9:

Deadlifts 275/185

Burpee to Kipping Pull Ups

Time cap: 12 Min

Video courtesy of OPEX Fitness.

Nice little couplet that is meat to get the heart rate up and push you to move a little heavy weight. Aim to only break up the deadlifts at the most twice each round.  Stay steady on the burpee to kipping pull ups.

Scaling Options:

Bar weight -> 225/160 -> as needed

Burpee Pull Ups -> Burpee to Jumping Pull Ups* -> Burpee + Ring Row

Video courtesy of Movement Link.

Cool Down:

Iron Cross Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Pic courtesy of journee-mondiale.com

The Combat PT Tent will be closed in observance of the AETC Family Day.

Pic courtesy of iStock

The Combat PT Tent will be closed in observance of Independence Day

Warmup:

250M Row

Spider-Man lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 leg raises

Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following:  dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin

WOD:

“Stars and Stripes”

Partner WOD (one partner working at a time)

4 Rounds For Time:

50 Cleans (Power or Squat) 135/95

50 Box Jumps (24”/20”)

500m Row

50 V-Ups

Compare to 3Jul2024

Pic courtesy of The Daily Signal.

Happy 4^th of July!…eve…  Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).

Scaling Options:

Bar weight -> 115/80

->95/65-> as needed (ELITE: 185/130)

Box height -> 20/16 -> as needed (ELITE: 30/24)

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

Warmup:

8:00 AMRAP:

:30 Jump Rope

5 Back Roll to V-sit

10 Iron Cross

5 Light KB Sumo Deadlifts

-then…

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time hitting our Sumo Deadlift for this cycle.  Like before, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.  Aim to go heavier per set than you did on the 3X5 week.

WOD:

15 Min AMRAP:

50 Double Unders

20 Pull Ups

50 Double Unders

20 Am. KB Swings (50/35)

Video courtesy of CrossFit HQ.

This AMRAP will likely be made or broken on the Pull Ups. Think manageable chunks in that set of 20 each time. When you feel the fatigue kicking in, hop off the bar and shake those arms out!

Scaling Options:

Dubs -> 100 Single Unders

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side

Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’

B-Skip 30’

10 Push up to Down Dog

10 Scorpion Stretch

:30 Handstand Hold

Warmup to Bench Press working weight

Video courtesy of Runify

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting Bench Press this cycle.  The reps drop to 3 per set, so aim to go heavier per set than you did the 3X5 week.

WOD:

In 3 Min, complete:

15 Shuttle Runs*

Max reps: Handstand Push Ups (HSPUs)

-rest 1:00

-repeat for 4 Sets

Score= total HSPUs

*1 Shuttle Run = 25’ down & 25’ back

Video courtesy of OPEX Fitness.

The goal each round is to have the Shuttle Runs done in 2 minutes or less.  This should give a good minute or more to get as many Handstand Push Ups in before time is called.

Scaling Options:

Run -> 500M row

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

Cool Down:

Doorway stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

PROGRAMMING NOTE: The Combat PT Tent will be closed Friday 4Jul for Independence Day and Monday 7Jul for the AETC Family Day

Warmup:

200M jog w/med ball

5 Med Ball deadlifts

5 MB front squats

5 MB Thrusters

5 Wall Ball Shots

10 Cherry Pickers

5 Dual DB deadlifts

5 Dual DB Hang Snatch

3 Devil’s Press

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

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + Overhead Squat

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch Complex this cycle.  %s stay the same as last time, but sets go up. Time per round goes up to accommodate.

WOD:

For Time:

30 Wall Balls (20/14)

5 Devil’s Press (50/35)

20 Wall Balls

10 Devil’s Press (50/35)

10 Wall Balls

15 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.

Little mini-chipper with Wall Balls and Devil’s Press.  As you see, the resp in one movement decrease each round while the reps on the other movement increase each round. Try to only break once, at the most twice on the Wall Balls, and keep a steady pace on the Devil’s Press.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 1 Min per leg

Banded Overhead stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

Walking Lunge 30’

Inchworm 30’

Side lunge 30’

Walking Kicks 30’

10 Hollow Rocks

10 Shoulder Taps in plank

:30 Handstand Hold

:30 Wall-facing Handstand Hold

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

CrossFit Last Chance Qualifier Inspired

WOD 5

For Time:

50 Toe2Bars

40 Front Rack Walking Lunges (95/65)

30 Handstand Push Ups

50 V-Ups

40 Walking Lunges (95/65)

30 Chest-to-Wall Handstand Push Ups

Time Cap: 30 Min

Video courtesy of Power Monkey Fitness.

High-rep finisher on our look at the CrossFit Games Last Chance Qualifier WODs.  50/40/30 twice on the reps today.  That said, the phrase for today is “manageable chunks”.  With high reps on movements, try to avoid hitting a total fatigue point, as it will take even longer to recover enough o get back at the WOD.  Rather, if you feel fatigue starting to kick in, stop, shake out the body, and then get back at it.

Scaling Options:

T2B -> Kipping Knee Raise -> V-Ups

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

V-Ups -> Alt V-Ups (ELITE: GHD Sit Ups)

HSPUs (either version)-> Pike Push Ups off box or floor -> (ELITE: Strict HSPUs on first set of HSPUs)

Cool Down:

Cobra Pose – 2 Min

Spider-Man Hold – 1 Min per side

Warmup:

1:00 Echo Bike

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

20 Calf Pedals in Down Dog

200M jog

Then…

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

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

3X5 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Strength.

Second time hitting our Bulgarian Split Squat this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

In 4 Min, complete…

400M run

Max Cal Echo Bike in remaining time

-Rest 1 minute

Repeat for a total of 3 Rounds

Score = Total Echo Bike Cals

Video courtesy of Misfit Athletics.

Shoot for around a 2:00-2:20 finish on the run each time and really put the pedal down on the bike for those cals!

Scaling Options:

Run -> 500M row

Cool Down:

Couch Stretch – 1 Min per side

Leg Bleeds – 2 Min