Warmup:

200M jog

30’ duck walk

30’ inchworm

30’ side lunge down and back

5 DB deadlift (one head of each DB needs to touch ground)

5 push ups on top of DBs

5 DB strict press

5 DB push press

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

3@65%

3@70%

2@75%

Sets start every 3 min

% Based off 3Nov1RM

Videos courtesy of Train FTW.

Second go at our Snatch complex for the cycle.  Make the goal of dropping faster to the bottom of the Snatch each rep.  Really attack that position with a very solid catch!  %s go up, so stay tight!!!

WOD:

32-16-8:

Dumbbell Push Press (50/35)

DB Burpee Deadlifts (50/35)

*400M Run after each round of Burpee Deadlifts

The weight on these DBs should feel a little heavy (especially on the push press).  If the strength is there to go unbroken, do it!  But, for most of us, would look to take probably two breaks in round one, one break in round 2, and then unbroken on round 3.  Take care to not let the back round as you stand in the burpee deadlift.

Scaling Options:

DB weight -> 35/25 -> as needed

Run -> 500M Row or .75-mile bike

Cool Down:

Banded Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Iron Cross – 1 Min per side

SCHEDULE NOTE:  The Combat PT Tent will be closed on Thanksgiving, and will be on holiday hours for Friday.  We will have a WOD for Friday, but no classes

Warmup:

25’ bear crawl and back

10 Squat2Stand

10 Thoracic High fives

10 Kickers per leg

10 Hollow Rocks

10 Alt V-Ups

25’ bear crawl and back

: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: ¼ Front Squat, ½ Front Squat, Front Squat

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second time hitting Front Squat this cycle.  Today, make your focus having the elbows point straight ahead each rep. With the work sets dropping to 3, aim to go heavy per set than you did on the 5X5 week.

WOD:

16 Min AMRAP:

100′ Bear Crawl

1 Round:

– 5 Push Ups

– 10 Ab-mat Sit Ups

– 20 Walking Lunges

100′ Bear Crawl

2 Rounds:

– 5 Push Ups

– 10 Ab-mat Sit Ups

– 20 Walking Lunges

etc..

*Add one round of the 5/10/20 each set

Video courtesy of CrossFit HQ.

So, hit the bear crawl, then one round of the 5/10/20, then bear crawl, then 2 rounds of the 5/10.20, then bear crawl, then 3 rounds of the 5/10/20, etc.…  Best way to set this one up is set a 25’ area for the bear crawl.  Bear crawl 25’ down and back x 2 for the total of 100’.  The 5/10/20 rounds are set similar to “Cindy”, just with different movements.  Goal is to find a steady pace through those rounds and make up time with the bear crawl.  Goal should be to make it into the round of 5.  Can you make it?

Scaling Options:

Push Ups -> Off bench

Sit up -> Feet anchored

Walking Lunge -> Lunge in place -> air squat

Cool Down:

Couch Stretch – 2 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

10 kickers per leg

10 KB deadlifts

10 Banded good mornings

5 Russian Swings

10 Squat2Stands

10 Iron Crosses

10 Scorpions

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

S/S/S:

Banded Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Looking to use a bit of the overload principle for deadlifts this cycle.  By adding band resistance to the lift, the load increases the higher you move the bar.  This will help eliminate sticking points when you go back to a heavy regular deadlift.  Whatever band you use in week one, try to use that same band throughout the cycle.

WOD:

EMOM 16:

Min 1 – 12 Russian KB Swings (70/55)

Min 2 – 15 KB Sumo Deadlift High Pulls (70/55)

Min 3 – 18 Goblet Squats (70/55)

Min 4 – 30′ Suitcase carry L-Arm/30′ Suitcase carry R-Arm (70/55)

Video courtesy of WODstar. Core and posterior chain will get tested today!  The rep scheme should allow plenty of recovery time between movements.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Scorpion Pose – 1 Min per side

Roll out T-spine – 30 passes

Warmup:

200M jog

8 Box Step ups

8 Pushup2Downward Dog

4 Pike Push Ups from ground

200m jog

8 tuck jumps

10 Thread-the-needle

4 Pike push up off box

200m jog

8 Box Jumps

30-sec handstand hold

WOD:

For Time:

10 Handstand Push Ups

200M Run

20 Box Jumps (24”/20”)

15 Handstand Push Ups

400M Run

20 Box Jumps

20 Handstand Push Ups

600M Run

20 Box Jumps

25 Handstand Push Ups

800M Run

20 Box Jumps

Video courtesy of CrossFit HQ.

Scaling Options:

HSPUs -> Pike Push Ups off bench -> Pike Push Ups off floor -> High Kneel DB Press

Run -> 250M row per 200M run

Box height -> 20/16

Cool Down:

Pigeon pose off box – 2 Min per side

Kneeling shoulder stretch on box – 2 Min

Warmup:

1 Min row

30 sec row leg and hips only

10 Spider-Man Lunges

5 Inchworm push ups

10 Iron Crosses

10 Scorpions

10 Over & Backs

On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar

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

3@65%

3@70%

2@75%

 +1 Split Jerk at the end of ea set.

Sets start every 3 min

% Based off 3Nov 1RM

Video courtesy of Catalyst Athletics.

Our Clean complex this cycle will put an emphasis on violent hip extension at the beginning, which will help establish the movement pattern in the second part of the lift.  Each rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). It’s not a deal-breaker if you drop the bar between movements, but since the loads are lighter, now would be a good time to increase that grip strength by holding onto the bar through the whole complex!

WOD:

10 Rounds For Time:

Reps of 10-9-8-7-6-5-4-3-2-1

Power Snatch (115/80)

Toes 2 Bar

15 Min Time Cap

Video courtesy of CrossFit HQ.

The first few sets of this WOD will make you feel like there is no end in sight.  But, you’ll notice your pace pick up as you get into the later sets, which should allow you to make it under the cap!

Scaling Options:

Bar weight -> 95/95 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of Functional Bodybuilding

Cool Down:

Barbell rollout on forearms – 1 Min

Cobra Pose – 1 Min

Warmup:

8 Cal Bike

10 Squat2Stands

10 Side lunges

10 Cal Row

10 Bow2Bends

10 Kneeling Lat Stretches

8 Cal Ski Erg

10 Huggers

10 Over & Backs

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

WOD:

AMRAP 7:

5 Cal Ski Erg

5 Cal Row

5 Cal Echo Bike

10 Cal Ski Erg

10 Cal Row

10 Cal Echo Bike

Etc… Add 5 cals every round

–  Rest 3 Min

Repeat for 4 sets (start back at 5/5/5 at beginning of each set)

Score = total cals

Video courtesy of The Ready State. Looking for a good cardio output every 7-minute segment today!  You’ll have to push the pace to get into the 15s on all three movements.  Can you make it to the 20s?

Scaling Options:

No ski erg -> Banded Ski Erg – 2 pulls = 1 Cal

Cool Down:

Couch Stretch – 2 Min per side

Thread=the-needle hold – 1 min per side

Warmup:

Grab rope and pair of light Kettlebells

3 Rounds:

:30 rope practice

5 Cobra to Hip Snap

10 Bow2Bends

5 Dual KB sumo deadlifts

5 Dual KB Cleans

5 Dual KB Press

-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pushing movement for this cycle will be the Push Jerk.  Our goal with the Jerk is to increase the amount of weight we can successfully get overhead.  Statistically, you should get a good 30% more weight in a Push Jerk than you would from a Push Jerk.  Big key is once you extend the hips, PUNCH with the arms as you land in soft knee.

WOD:

4 Rounds:

7 Dual KB Clean & Jerks (55/35)

14 Burpee over KBs

28 Double Unders

Time Cap: 12 Min

Video courtesy of WODStar. For the Dual KB Clean & Jerk, once the KB come off the ground, they do not have to return to the ground until you are done with the reps, they only go to the hang on the way down.

In today’s WOD, the first two pieces should really get the heart rate up.  Your goal during the double unders is to slow your heart rate down just a bit, so focus on a steady rhythm in the dubs rather than trying to race through them.  Remember, smooth is fast…

Scaling Options:

KB weight -> 35/25 -> as needed

DUs -> 56 SUs

Cool Down:

Heel cord mash on KB – 1 Min per side

Video courtesy of Zac Ansaldo

Banded Bull Stretch – 1 Min per side

Pic courtesy of Chiff.com

The Combat PT Tent is closed in observation of Veterans Day.

Warmup:

3 Rounds:

1 Min jump rope practice

4 Spider-Man lunges per side

8 Bow2Bends

5 KB deadlifts

5 KB Russian Swings

WOD:

In 4 Min, complete:

400m run

30 Russian KB Swings (70/55)

Max reps – Double Unders

Rest 2 Min. 

Repeat for 5 Rounds

Score = Total Double Unders

Video courtesy of Train FTW.

So, today’s WOD has a run and Russian KB Swing buy-in each round.  And yes, no scaling options for the dubs.  Today is another day where you get 5 opportunities to get your first Double Under (if you’ve never gotten one) or 5 rounds of getting more dubs than before.  You should have around 1:00-1:30 per round for dubs.  With the Russian Swings, try to keep the slight bend in your arm as the KB comes up out of the swing.  This will put less of a taxing on your shoulders, and make the return much faster.

Scaling Options:

Run -> 500M Row per round

KB weight -> 55/35 -> as needed

Double Unders -> No Scale

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out T-Spine – 30 passes

Warmup:

100M Med Run

6 Box Step Ups

20 pedaling calf raise in downward dog

100M Med Run

10 Iron Cross

10 Bow2Bends

100M Med Run

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

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

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 3Nov1RM

Video courtesy of Train FTW.

Our Snatch complex this cycle will really help develop that explosive hip extension.  1 rep of the complex will consist of a hang squat snatch, followed by a squat snatch.  Would prefer these reps be of the squat snatch variety, but if dropping to the bottom of an OHS is a limiting factor, make them power.  On the hang, focus on loading up tension as you dip yourself into the hang position, and then VIOLENTLY extend the hips to get that bar moving!

WOD:

AMRAP 12:

200M Med Ball Run (20/14)

15 Burpee Box Jump Overs (24″/20″)

10 Toe2Bar

Video courtesy of Chad Kackert.  Some options for how to carry the med ball in the run.With the med ball runs, know that your pace won’t be as fast as a normal run.  Some folks trend to try and sprint, but with the added load, that could do weird things to your knee or mess with your balance.  Would rather you move smoothly even if it is a sec off your pace.

Scaling Options:

MB weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar.

Cool Down:

Kneeling Shoulder Stretch on Box – 1 Min

Banded Shoulder Stretch on Med Ball – 2 Min

Videos courtesy of Train FTW and Barbell Shrugged, respectively