Pic courtesy of The Old Farmer’s Almanac. Happy Boxing Day!

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

MERRY CHRISTMAS!!!!

Pick courtesy Google Play.

With the Combat PT Tent closed today, we’ll continue with our at-home Holiday WOD tradition done to some of the classic Christmas movies.  This year, enjoy all the hi-jinks of the Griswold’s Family Christmas while you get a little active recovery in!

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 Snots, the dog is on camera — 5 Hollow Rocks

Cool Down:

Enjoy time with family and friends

Be kind to everyone 

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:

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 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)

Pic courtesy of CrossFit HQ. With the gym being closed on Christmas, we figured today was the perfect day to hit our “12-Days of Christmas” WOD.

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 Sumo Deadlift High Pull (SDHP); 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps.  Don’t rush the early rounds as you don’t even hit the halfway mark until midway through the round of 8 or 9.

MERRY CHRISTMAS!!!

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

Warmup:

200M jog

Walking Kicks 30’

Walking lunge w/twist 30’

Bear crawl 30’

Side lunge 30’

2 Wall Walks

10 Huggers

10 Over & Backs

2 Wall Walks + :30 HS Hold

2X :30 kneeling wrist stretch

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

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time hitting our Front Squat for this cycle before we re-test our 5X5 in the New Year.  For today, we’re looking for a heavy set of 5, followed by a heavier set of 4, then a heavier set of three, then an even heavier double, and finishing off with the heaviest single you are able to do for today.  If that happens to be a new 1RM, cool!  If not, as long as you are able to successfully get the rep as safe as possible, then it was a good day.

WOD:

In 3 Min, Complete:

400M run

Max Handstand Push ups

-Rest 2 Min-

Repeat for a Total of 3 Rounds

Score = Total HSPUs

Video courtesy of CrossFit HQ.

The goal should be to give yourself at least a minute per round for the HSPUs.  If you know you can’t finish a 400M in 2 min or less, scale your run today.

Scaling Options:

Run -> Scale to distance you can finish in 2 min or less -> 500M Row

HSPUs -> Pike Push ups off box -> Pike Push up off the floor -> High kneel DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Warmup:

10 Box step ups

10 Spider-Man lunge w/twist

10 KB deadlifts

10 Kickers per leg

10 Alt toe touch

5 KB Russian Swings

10 Iron Cross

8 Single DB deadlift per side

8 Single DB Hang Snatch

WOD:

5 Rounds For Time:

20 Single DB Box Step Overs (50/35) (24”/20”)

20 Am. KB Swings (55/35)

20 Alternating DB Snatch (50/35)

Videos courtesy of NCFit, The Nationals, and ZOAR Fitness, respectively. Quick demos of tyhe Alternating DB Snatch and two single-DB Box Step overs.

Nothing better on a Wednesday than moving weight!  That’s all today is about, taking a load and moving it through space.  On the DB step-overs, if you are comfortable going sideways over the box, have at it. In the KB Swings, keep a slight bend in your arm until the KB is right at the top or right at the bottom of the move.  And for the Alt DB Snatch, make sure both heads of the DB touch the ground every rep, and keep your free hand off your leg.  Make that core work to keep you stable.

Scaling Options:

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

Box height -> 20/16

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

Cool Down:

Pigeon Pose on box – 2 Min per side

Kneeling Shoulder Stretch on Box – 1 Min

Video courtesy of Train FTW.

Warmup:

1:00 Row

Spider-Man Lunge 30’

Heel2Toe 30’

1:00 Bike

Inchworm 30’

Duck Walk 30’

1:00 Ski Erg

10 Huggers

Barbell Warmup – 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 below knee

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

With a running clock:

From 0:00-5:00, do 4@70%

From 5:00-10:00, do 4@75%

From 10:00-15:00, do 3@80%

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex this cycle before our Oly 1RM re-test at the beginning of the year.  The reps stay the same as last time, but the  %s go up.  Therefore, take advantage of the 5 min per set to make sure the reps are done as best as you can.

WOD:

21-15-9*:

Cal Row

Cal Echo Bike

Cal Ski Erg

*35 Double Unders after each movement

Time Cap – 20 Min

Video courtesy of WOD Prep.

Best way to keep this WOD from becoming a lung-blower?  Consistent speed on the row, bike and ski erg, and steady rhythm on the dubs.  Also, to clarify, the dubs are done after each set of a movement.  Meaning it will go: 21 Cal Row, 35 Dubs, 21 Cal Bike, 35 Dubs, 21 Cal Ski Erg, 35 Dubs, 15 Cal Row, 35 Dubs, etc…

Scaling Options:

Dubs -> 70 Single Unders (ELITE: 75 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Couch Stretch – 1 Min per side

SCHEDULING NOTE:  The Combat PT Tent will be closed next Monday and Tuesday (Dec 25-26) for Christmas and the AETC Family Day.

Warmup:

200M jog

10 Bow2Bends

10 Alt Toe Touch

10 Squat2Stand

10 Pushup2Downward Dog

10 Alt V-Ups

10 empty-bar Good mornings

200M jog

WOD:

“Kim Roberts”

30 Min AMRAP:

12 Deadlifts @ 45-50% of 1RM

23 Weighted Sit-Ups (25/15# plate)

22 Hand-release Push-Ups

400M Run

Pics courtesy of Facebook.

On 23Dec2022, Joint Strike lost one of our own.  Kim Roberts was a smiling face in the mornings at the Combat PT Tent. Always in a good mood and always ready to do work.  Kim will be missed.  (Bottom pic was from some of the Joint Strike crew doing a climb in honor of Kim) Today’s WOD is in her honor.  Her birthday was 30Dec (so we used the 12 and 30, and 23 and 22 for the day and year of her passing.  Her favorite movement was deadlifts and also loved core work, so this will be her final gift to all of us.  Rest easy, Kim

Scaling Options:

Bar weight -> 40% of 1RM -> as needed

Weighted sit ups -> 15/10 -> as needed

Hand-release push-ups -> off knees

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side lunge 30’ and back

Heel2Toe 30’

L-arm OH DB walk 30’

R-arm OH DB walk 30’

8 Alt DB Snatch

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

The goal today is start with a heavy set of five, then a heavy set of 4, then a heavy triple, then a heavy double, and ending with a heavy single.  If that happens to be a new 1RM, cool!  If not, make it heavy for the day.

WOD:

EMOM 12 of:

Odd -15 Pull Ups

Even – Max Handstand Push Ups in :40

Score = Total HSPUs

Videos courtesy of CrossFit HQ.The goal with today’s WOD is to work on cleaning up our technique on Pull ups and Handstand Push ups with a small time constraint.  If the technique is cleaned up and we move better, the reps get done quicker, and we don’t expend too much energy.

Scaling Options:

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

HSPUs -> Pike push ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

:30 Ski Erg

5/5 1-arm KB deadlifts

5/5 1-arm Russian Swings

30’ L-arm OH KB walk

30’ OH R-arm KB walk

10 Air Squats

5 Goblet Squats

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

S/S/S:

5-10 min KB Hang Snatch practice

Video courtesy of Rogue Fitness.

WOD:

As Many Rounds in 5 Min of:

12 Hang KB Snatch (6 R-arm, 6 L-arm) (55/35)

9 Goblet Squats (55/35)

6 Cal Ski Erg

rest 1 minute,

Complete the above cycle 4 times.

Score = Total Rounds + any leftover reps

Try to make it a point to PUNCH the KB once it goes higher than eye-level.  This way you reduce the chance of it slamming into your forearm (who has time for that kind of bruising?)

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min Per side

Saddle Pose – 2 Min

Warmup:

10 Cal Row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

10 Hollow Rocks

:30 line hops

10 Scorpions

5 Back Roll to V-Sit

5 Cobra to Hip Snap

Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), then move legs to sumo stand and hands about thumbs just touching and perform 5 reps of: sumo deadlift, sumo deadlift with hip extension at the top, high pull from top of hang, sumo deadlift high pull

S/S/S:

Deficit Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

The goal of today is pushing that muscular endurance a little more on our deficit deadlifts Although these sets are higher reps, still use a weight where the last rep of each set will push the limits of keeping good form.

WOD:

18-15-12-9-6:

Cal Row

Sumo Deadlift High Pull (95/65)

Lateral Bar Hops

15 Min Time Cap

Videos courtesy of CrossFit HQ and Priority Strength, respectively.

There is likely to be an increase in heart rate going from one movement to the next in this WOD.  That said, try to keep a fast, but not sprint pace on the row.  This way you aren’t overly winded when coming into the Sumo Deadlift high Pulls.  Once done, in the early rounds, go more for a steady pace on the lateral bar hops (both feet leave the ground and hit the ground at the same time for the rep to be RX’d) , and save the sprint for the last few rounds.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Lateral bar hops -> lateral bar hops over an empty bar

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 min per side