Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

S/S/S:

Hi Hang Squat Snatch

3X5

Increase weight each set

Second session of High Hang Squat Snatch for this cycle.  With lower sets, the goal is to aim to go heavier than you did last time per set.  I’d suggest starting with the weight you used in the 3^rd or 4^th set when we did 5X5 on these.

Video courtesy of Mako Athletics.  Again, good progression for this movement.

WOD:

For Time:

400M Run Cash In

10 Toe2Bar

125M Row

15 T2B

250M Row

20 T2B

375M Row

25 T2B

500M Row

400M Run Cash Out

Scaling Options:

400M Run -> 500M Row

Toe2Bar –> Knee2Elbow  ->Knee to Armpit -> Laying Toe2Bar

Cool Down:

Banded lat stretch x2 min per side

Roll out T-spine x20 passes

WOD:

For Time:

10 Rounds:

7 Sumo Deadlift High Pull (95/65)

7 Front Squat(95/65)

7 Push Jerk (95/65)

15 Min time cap

Thank you to the CrossFit Level One Trainers Course instructors who came out a couple weeks ago for this WOD.

Advice: Don’t stop.  Constant movement wins the day.

Scaling Options:

Bar weight – as needed.  Must use same weight for all 3 movements

Cool Down:

Slow 500M row

Slow back roll to V-sit x10

S/S/S:

Back Squat

5X5

Increase Weight Ea Set

Video courtesy of CrossFit HQ.  So, the Squatting movement of this cycle will be good ol’ Back Squats.  Looking for more of an Olympic Lifting Back Squat (set up no lower than the bottom of traps, keep torso upright as possible) than a powerlifting squat.

WOD:

EMOM for 15 Min:

1st Min – 100M Run –  AMRAP Double Unders

2nd Min – 125M Row – AMRAP Double Unders

3rd Min – AMRAP Double Unders

Score = total DUs

So, think of the run and row as cash-ins for each of their associated minutes.  Goal today is lots of Double unders.  For the athletes who do not have double unders, today they will attempt DUs each minute.  No single unders.

Scaling Options:

No Scale – if you don’t have DUs yet, this will be a lot of practice time

Cool Down:

Heel cord mash on bar – 1 min per side

Couch stretch 2 min per side

Leg bleeds – 2 min

WOD:

Teams of 2 Complete the Following: (one partner working at a time)

10 Shuttle Runs (width of white square)

20 Wall Balls (20/14)

30 Kettle Bell Swings (53/35)

40 Pull Ups

50 Cal Row

40 Pull Ups

30 Kettle Bell Swings (53/35)

20 Wall Balls (20/14)

10 Shuttle Runs (width of the white square)

Reps can be split up between partners any way the team chooses.

Scaling Options:

WB – 14/12

KB Swings – 35/25

Pull Ups Ring Rows (x2)

Cool Down:

Downward dog to cobra pose x10

Pigeon pose on the ground – 1 min per side

S/S/S:

Push Press

5X5

Increase Weight Ea Set

Video courtesy of CrossFit HQ.  Our Pressing movement for this cycle will be Push Press.   With the jumps per set, you want to pick a weight that will push you to get the last one or two reps in per set, but not so heavy that you fail.

WOD:

21-15-9

Row (Cals)

Bar Facing Burpees

Overhead Squats (95/65)

Scaling Options:

OHS – as needed

Cool Down:

Oly Wall Stretch – 4 min

Video courtesy of Paradiso CrossFit

WOD:

20 Min AMRAP:

35 Double Unders

10 Wallballs (20/14)

With this being a longer AMRAP, don’t come out like a bat out of hell.  Try to keep a pace you can maintain for the entire 20 minutes.  Look to speed things up the last 2-4 minutes.

Scaling Options:

DUs – 2:1 SU Ratio (so 60 Single Unders per set)

WB – 14/12

Cool Down:

Couch Stretch – 2 min per side

Banded ankle work/heel cord mash

Video courtesy of Mobility WOD

S/S/S:

High Hang Squat Clean

5X5+1 Jerk*

Increase Weight Ea Set

*On the 5th rep of each set, perform 1 Jerk with the weight.  Can be a Push Jerk or Split Jerk.

Good demo, courtesy of CrossFit Algarve…

WOD:

2 Rounds For Reps

90 Sec AMRAP box jumps 24/20

:30 rest

90 Sec AMRAP Burpees

:30 rest

90 Sec AMRAP Pull-ups

:30 rest

Scaling Options:

Box Jumps – 20/16

Pull Ups – Ring Rows

Cool Down:

Banded Lat Stretch – 2 min per side

Calf Stretch on Rig – 1 min per side

Time to Work Off All That Turkey!

S/S/S:

Deadlift

5X5

Increase Weight Ea Set

Quick word on proper set up and use of posterior chain in deadlift.  Video courtesy of Mobility WOD.

WOD:

3 Rounds Not For Time:

15 Med Ball Sit ups (20/14)

12 Stiff Leg Deadlifts – 60% of heaviest DL weight

Yes, the WOD is not for time.  The focus in on proper movement through each piece.

Scaling Options:

MB weight – 14/12

SLDL weight – 50% of heaviest DL weight from today

Cool Down:

Reverse Hyper extensions 3X15

Back roll to V-sit 3 x10

Happy Thanksgiving! 

The gym will be on Holiday Hours, so when you can make it in….

WOD:

12 Days of Thankfulness” – 40 Min Time cap

1 – 100m Run

2 – Chin ups

3 – Thrusters 95/65

4 – Box jumps 24/20

5 – Handstand Push Ups

6 –  Pull Ups

7 –  Kettlebell Swings 53#/35#

8 –  1-arm Dumbbell or Kettlebell Snatches (4 ea arm) 53/35

9 –  Toe2Bars

10 –  Walking KB lunges 53/35

11 –Ring  Dips

12 – Burpee Over Bar

Scaling Options:

100m run: 125m row

Chin Up – Jumping Chin Up

Thrusters: as needed

BJ – 20/16

HSPU: Pop into handstand, slow negative down –> pike push ups

Pull ups- ring row

KB – as needed

TTB: Knee2Elbow, or laying Toe2Bar

Dips – off bench

Cool Down:

Pick two areas that are sore, roll out for 2 min per section