Pic courtesy of Times Now News.

The Combat PT Tent is closed today as today is the Federal observed holiday for Christmas (and it’s Box Day!)

See you all tomorrow!

NOTE:  The Combat PT Tent is closed for the AETC Family Day, but the following can be done at home

Warmup:

Stretch the whole body out before sitting down to watch the classic “A Christmas Story”

WOD:

Pic and WOD courtesy of Snap Fitness.

At-Home “A Christmas Story” WOD

-Every time you see or hear one of the following things happen during the movie, do the corresponding exercise:

-Every time Ralphie says he wants a Red Ryder BB Gun: 5 jumping jacks

(Pace yourself – he says it 28 times in the film)

-Every time someone tells Ralphie he’ll shoot his out: 5 push-ups

-Someone says the word “Fra-gil-ey”: 10 burpees

-Each time someone increases a dog-dare: 10 mountain climbers per dare

-Ralphie’s dad curses in gibberish: 30 crunches

-Ralphie wears the pink bunny suit: 60 second wall sit

With today being an off day for the base, let’s take the WOD home!  All you need is for the movie “A Christmas Story” to come on (should be available on-demand on HBO Max, or it is playing for 24-hrs on TBS and TNT on Christmas Day), and then follow the above directions.  Enjoy the movie and enjoy some time with your family and friends, but BE SAFE!

Cool Down:

Take a walk in the neighborhood and check out Christmas lights

Enjoy time with family and friends, safely

With the gym being closed tomorrow and Monday for the Holiday, we wanted to get our traditional “12-Days of Christmas” WOD in today!!!

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 CrossFit Train

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Pull-Ups

4 Push Press (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Toe2Bars

7 Cal Row or Bike

8 Hang Power Cleans (75/55 lbs)

9 Box Jump Overs (24/20 in)

10 Kettlebell Swings (55/35 lbs)

11 Burpees

12 Overhead Walking Lunges (45/25 lbs 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 Sumo Deadlift High Pull (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 -> (Elite – 70/55) as needed

Pull Ups (Elite – Chest2Bar) -> buddha pull ups, ring rows

T2B -> hanging knee raise

Box height (Elite – 30/24) -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min

Warmup:

1 Min on Echo Bike

10 Pushup2Downward Dog

10 Thoracic High fives

50 Single Unders

10 Hollow Rocks

1 Min on Echo Bike

2 Wall walks + 10 sec Handstand Hold

Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting Push Jerk this cycle before we re-test our 5X5.  Today, we’re looking for a heavy set of 5, followed by a heavy set of 4, followed by a heavy set of 3, then a heavy set of 2, and finishing with a heavy single.  Doesn’t have to be a new 1RM, but if you are feeling good and want to go for a new 1RM, have at it!

WOD:

25-20-15-10:

Cal Echo Bike

Handstand Push Ups*

* 35 Double Unders after every round of HSPUs

Video courtesy of CrossFit HQ.  Some good tips on HSPU efficiency.

The LIMFAC for today is likely the Handstand Push Ups.  If they are, look to hit manageable chunks before coming off the wall to rest.  Avoid hitting failure so your rest time is shorter before kicking back up on the wall.

Scaling Options:

No bike -> Row or Ski Erg

HSPUs -> Pike Push ups off box -> Pike Push ups off the floor -> high kneeling DB press

Videos courtesy of NorCal CrossFit and Global Bodyweight Training, respectively.

Dubs (Elite 70 per round) -> Dubs in 70 rope contacts -> 70 single unders

Cool Down:

Thread the Needle Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

8 Box step ups

5 tuck jumps

5 cobra2down dog

5 cobra to hip snap

10 alt V-Ups

5 Box jumps

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

Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Hang Snatch + Snatch

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 3Nov1RM

Video courtesy of Train FTW.

Final time hitting our Snatch complex this cycle before we re-test our Olympic Lifting Total.  %s go up, so keep a good grip on the bar. Just like last time, while you have the option to go touch and go when you bring the bar back to the ground for the Snatch in the complex, you can take a second on the ground to reset your hips to make sure you stay in the perfect position for the snatch

WOD:

5 Rounds:

5 Burpee to Kipping Pull Ups

10 Box Jumps (24″/20″)

20 Ab-Mat Sit Ups

15 Min time cap

Videos courtesy of OPEX Fitness.  Quick demo of the Burpee to Kipping Pull Up.

Thought for today – “Smooth is Fast”.  What I mean is, your goal should be moving smoothly through each movement rather than jerky-fast sprint-like movements.  The smoother you go, the less energy you have to exert, allowing you to go longer with no break.  Be smooth.

Scaling Options:

Burpee to Kipping Pull Up (Elite – Ring or Bar Muscle Ups) -> Burpee to Jumping Pull Up

Box height (Elite – 30/24) -> 20/16 -> as needed

Ab mat sit ups -> feet anchored

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Cobra Pose – 2 Min

PROGRAMMING NOTE: The Combat PT Tent will be closed 23 Dec and 26 Dec for the Christmas Holiday.  We’ll have an at-home WOD set for this Friday that you can do either Friday or next Monday.

Warmup:

200M Jog

30’ Walking Lunge

30’ Inchworm

30’ & back Side Lunge

30’ crab walk

5 Single DB deadlift per side

5 DB high pull per side

5 DB shoulder to OH per side

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: ¼ Front Squat, ½ Front Squat, Front Squat

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting Front Squat this cycle before we re-test our 5X5.  Today, we’re looking for a heavy set of 5, followed by a heavy set of 4, followed by a heavy set of 3, then a heavy set of 2, and finishing with a heavy single.  Doesn’t have to be a new 1RM, but if you are feeling good and want to go for a new 1RM, have at it!

WOD:

10 Min AMRAP:

20 Single DB Walking Lunge

10 Single DB Devil’s Press*

2 DB Turkish Get-Ups per side

DB weight – 35/25

*Switch arms after 5 Devil’s Press

Videos courtesy of Street Parking and CrossFit HQ, respectively.  Quick demos on the Single-Arm Devil’s Press and DB Turkish Get Ups.

Balance and core control will be your keys for today.  Keep the core tight through the lunges (you can hold the DB anywhere you want during the lunge). The Single-Arm Devil’s Press and Turkish Get Ups will also require that core control but also need some good balance. Practice both movements a little prior to the WOD.

Scaling Options:

DB weight  (Elite: 50/35) -> 25/15 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

2X:

1:00 row (30-sec slow, 20-sec med, 10-sec fast)

10 Bow 2 Bend

10 In-place Lunge

10 Kneeling Lat Stretch

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

S/S/S:

For Time:

2K Row

Time Cap 10 Min

We began the week with a variation of a benchmark, and this week we’ll end with a different benchmark.  The goal; 2K row as fast and as efficient as you can

Rest 5 Min after cap before WOD

WOD:

10 Rounds:

:30 Echo Bike Sprint (Cals)

1:30 Rest

Score = Total Cals

Make sure you SPRINT the entire 30 seconds each round.  With that short of a time, you can really go for that red-line each time.

Scaling Options:

No Echo Bike -> Assault Bike or Rower, or ski erg

Cool Down:

Couch Stretch – 2 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

500M row

10 kickers per leg

10 KB deadlifts

5 single-leg KB RDLs per side

10 Squat2Stands

10 Iron Crosses

10 Scorpions

On rig:Perform 3 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar.

Barbell warmup:With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts

S/S/S:

Banded Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness. Third run of our banded deadlifts this cycle.  By now, you should have a better idea on how to set up and perform the movement.  So, plan to go even heavier than you did on either the 5X5 week or 3X5 week.

WOD:

16 Min AMRAP:

3-6-9-12-…etc

Toe2Bars

*50m Dual KB Farmers Walk (70/55) After Each Round

Video courtesy of WODStar.

With our banded deadlifts first, and now the T2B/Farmer walk WOD, today you WILL feel your core.  Keep the core active in the Toe2Bars and then really turn it on during the walks.  If the core isn’t fully engaged during those farmer walks, we run the risk of injuring our back

Scaling Options:

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> V-Ups

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Barbell rollout on forearms – 1 Min

Video courtesy of 3rd Element Fitness

Warmup:

:30 jump rope practice

8 Twisting push ups

5 Scorpions per side

5 Box Step overs

:30 jump rope practice

8 Cobra to downward dog

4 Cobra to hip snap

5 box jump overs

WOD:

EMOM for 30 Min:

Min 1 – 45 Double Unders

Min 2 – 9 DB Floor Press (50/35)

Min 3 – 5 Burpee Box Jump Overs (24″/20″)

Video courtesy of Functional Bodybuilding.

The goal today should be no longer than 40 seconds of work each minute.  Looking for efficient reps throughout.  That said, on the Floor Press, make sure to come down with control and not slam your elbows to the ground.

Scaling Options:

Double Unders -> 2X Single Unders

DBs -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 1 Min

Warmup:

400M run

10 Bow2Bends

10 Alt Toe Touch

10 Squat2Stands

10 Iron Cross

10 Pushup to Downward Dog

10 Huggers

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

High Hang Clean + Clean

4@65%

4@70%

3@75%

 +1 Split Jerk at the end of ea set.

Sets start every 4 min

% Based off 3Nov 1RM

Video courtesy of Catalyst Athletics.

Today will be our third go at our Clean complex for this cycle.  By now, you should be used to standing up with the barbell, setting your shoulders back, having tension on the bar, hinging the hip back to go into your hang position, and then VIOLENTLY opening the hips and shrugging to get that bar moving, then aggressively getting under the bar to catch at the bottom of the clean, then standing to lock out, proceeding to reset the bar on the ground then hit a successful Clean. Today our %s stay the same, but our reps go up each set, so time per set jumps to 4 min

WOD:

For Time:

21 Power Cleans (115/80)

400m Run

15 Power Cleans

400m Run

12 Power Cleans

400m Run

9 Power Cleans

400m Run

18 Min Time Cap

Attack the Power Cleans at a good pace, the as you run, shake out the arms so your grip is fresh for the next round.  Keep a steady pace through the run as well

Scaling Options:

Bar weight -> 95/65 -> as needed

Run -> 500M Row or 30/24 Cal Echo Bike

Cool Down:

Calf Stretch on rig – 1 Min per side

Roll out T-Spine – 30 passes