Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 5Nov

Video courtesy of Barbell Brigade.

We begin re-test week with Sumo Deadlifts.  The goal is in these 5 sets of 5, go heavier per seat than you did on 5Nov.  If you hit every instance of Sumo Deadlifts this cycle, then you should see an improvement in strength in this movement.

WOD:

3 Sets:

In 4 Min, complete…

75 Double Unders

15 Burpee Over Bar

Max Reps – Sumo Deadlift High Pull (95/65)

-rest 1 Min between Sets

-score = total Sumo Deadlift High Pulls

Video courtesy of Rogue Fitness.

So, in each 4 Min set, the double unders and burpee over bar are your buy-in.  What counts is the number of Sumo Deadlift High Pulls you get through.  That said, attack the buy-in movements with a purpose, but have some left in the tank to get good, quality SDHP reps for the remaining time.

Scaling Options:

Dubs -> 35 Double Unders -> 100 Single Unders

Burpee over Bar -> Burpee to bar step over

Bar weight -> 75/55 -> as needed

Cool Down:

Iron Cross Stretch – 1 min per side

40 Calf Pedals in Down Dog

The Combat PT Tent is closed for the day

Pic courtesy of YouTube.  From everyone at Joint Strike CrossFit, we would like to wish you a Happy New Year!

The Combat PT Tent will be closed today and tomorrow

Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

1:00 jump rope

On the Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin. Put bar down, shake out, pick up with hands just further than thumb distance apart, feet at sumo stance, perform 3 reps of: sumo deadlift, high pull, sumo deadlift high pull

Pic courtesy of YouTube. What better way to start counting down to the New Year than with our “goodbye 2025” WOD?!

WOD:

“Good-bye 2025!”

For Time:

(Jan) 31 Thrusters (95/65)

(Feb) 28 Toe2Bar

(Mar) 31 Back Rack Lunges (95/65)

(Apr) 300M Run

(May) 31 Up/Downs*

(Jun) 30 Power Snatches (95/65)

(Jul) 31 Back Squats (95/65)

(Aug) 31 Double Unders (must be unbroken set)

(Sep) 30 Box Jumps (24″/20″)

(Oct) 31 Ab-Mat Sit-ups

(Nov) 30 Sumo Deadlift High Pulls (95/65)

(Dec) 31 Lateral Burpee Over Bar

-1 Rep for every day this year-

*Up/Downs, 1 rep = Plank, left elbow down, right elbow down, left elbow up, right elbow up (see video below)

Video courtesy of Peak Form Health Center.

As we say goodbye to 2025, we leave it with a BANG!  Try to get big chunks of reps done before having to break during one movement.  Don’t hit failure, but push for big chunks to get through faster.

Scaling Options:

Bar weight -> as needed

Toe2Bar -> Kipping Knee Raise -> V-ups

Run -> 325M Row

Up/Downs -> do w/knees on ground

Dubs -> 62 Single Unders

Box height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Leg Bleeds – 2 Min

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Bow to Bend

10 Iron Cross

10 Scorpions

1:00 Echo Bike

Barbell Warmup – With an empty bar and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, deadlift

WOD:

20 Min AMRAP:

25 Hang Power Cleans (115/80)

25/20 Cal Bike

25 Deadlifts (115/80)

25/20 Cal Ski Erg

Video courtesy of CrossFit HQ.

20 Minutes is a pretty long time, so to keep yourself moving the whole time, would suggest not doing overly huge rep chunks in the hang power cleans or deadlifts.  I know, the hang power clean is a pretty no-brainer as you don’t want your grip to completely go out on you, but I would apply the same manageable-chunk strategy to the deadlifts as well.  With the Ski erg being a LOT of hip hinging, you will feel the posterior chain getting pretty beat up, so don’t double the pain by trying to go unbroken on the deadlifts.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Forearm mash – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

Inchworm 30’

Bear crawl 30’

10 Scorpions

10 Hollow Rocks

Spider-Man Lunge 30’

10 Alt V-Ups

10 PVC pass thrus

10 PVC OHS

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 3 sets @85%

%s Based on 22Oct 1RM

Video courtesy of Train FTW.

Last time hitting our Snatch Complex this cycle before we re-test our Oly 1RMs.  Use the allotted time per set to make sure your body is ready for every lift.  Don’t rush through a set.

WOD:

For Time:

21 Ring Dips

42 Ab-Mat Sit Ups

15 Ring Dips

30 Ab-Mat Sit Ups

9 Ring Dips

18 Ab-Mat Sit Ups

Time Cap: 10 Min

Video courtesy of CrossFit HQ.

While the goal is to finish this WOD pretty fast, don’t go for broke on the ring dips if you haven’t done these a ton.  Otherwise, you run the risk of hitting the fatigue point to where it will take the arms a lot of time to recovery.  Rather, break up the reps into manageable chunks from the get-go.  Always stop 2 or 3 shy of hitting total failure.

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off box or Bench

Ab-Mat Sit Ups -> Feet Anchored Sit Ups

ELITE: wear a vest

Cool Down:

Triceps mash on bar – 1 Min per side

Cobra pose – 3X:30 hold

Warmup:

200M jog

Inchworm 30’

High knees 30’

Butt kickers 30’

Heel2Toe 30’

A-Skip 30’*

B-Skip 30’*

10 Hollow rocks

10 Squat2Stands

Video courtesy of Runify

WOD:

“Boxing Day”

Every 5 minutes for 5 rounds:

Run 400m or Row 500m

then,

2 rounds:

5 Push-ups

10 Sit-ups

15 Air Squats

Video courtesy of BTN.

After a fun-filled Christmas, use Boxing Day to reset and get ready for more fun next week!

Cool Down:

Calf Pedal in Down Dog – 30 per side

Cobra Pose – 2 Min

Warmup:

2 Sets:

10 in-place Lunge

10 Kickers per leg

10 Squat2Stand

10 Thoracic High Fives

WOD:

“Christmas Vacation”

Watch the Holiday classic, National Lampoon’s Christmas Vacation. Every time one of the below events happens, do the corresponding work…

Every time Uncle Eddy does something inappropriate — 10 jumping lunges

Every time Ellen calls Clark “Sparky” — 30 seconds mountain climbers

Every time Clark says “Griswold family Christmas” — 10 down/ups (no push-up, no jump burpees)

Every time they show the Countdown on the advent calendar — 10 push-ups

Every time Aunt Bethany gets confused — 10 lateral lunges

Every time Clark hurts himself — 12 V-Ups

Every time Todd & Margo are on camera — 10 plank shoulder taps

Every time Snotts, the dog is on camera — 5 Hollow Rocks

Pic courtesy of Nowtolove.com

Continuing with our at-home Holiday WODs done to some of the classic Christmas movies.  This year, enjoy all the hijinks of the Griswold’s Family Christmas while you get a little active recovery in!

Cool Down:

Enjoy time with family and friends

Be kind to everyone 

With the Combat PT Tent closed for a federal Holiday, we invite you to do this WOD at home wile watching a classic Christmas movie….

Pic courtesy of The Roar.

WOD:

Die Hard Watch-along WOD:

-:15 Sec plank whenever John McClane mentions he’s a cop

-10 Push-ups whenever anyone rides in (or on top of) an elevator

-10 Burpees If you hear the word “Nakatomi”

-20 Sit Ups when anyone sings or hums to themselves

To end the debate once and for all, Die Hard IS a Christmas movie.  And I’ll die on that hill!  So, in honor of that, you’re at-home Christmas Eve WOD will involve a watch-along.  Follow along and earn those cookies you’re about to have 😊

Cool Down:

Wrap any last-minute Presents

Leave out Milk & Cookies for Santa

Warmup:

Grab light KB, box, and empty barbell

8 Cal Row or Bike

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig – Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup – With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, Behind-The-Neck strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hands to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid-shin

WOD:

Pic courtesy of RITFIT Sports

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55)

2 Thrusters (75/55)

3 Pull-Ups

4 Push Press (75/55)

5 Power Snatches (75/55)

6 Toe2Bars

7 Cal Row or Echo Bike

8 Hang Power Cleans (75/55)

9 Box Jump Overs (24”/20”)

10 Kettlebell Swings (55/35)

11 Burpees

12 Overhead Walking Lunges (45/25 # Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)

KB -> as needed

Pull Ups -> Buddha pull ups, ring rows (ELITE: C2B)

T2B -> hanging knee raise

Box height -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min