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 😊
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)
PROGRAMMING NOTE: The Combat PT Tent will be closed 24-26 Dec for Federal holidays. But don;t you worry! We’ll have two Christmas-movie-watch-along WODs and a fun Boxing Day WOD that can be done at home for those days.
Warmup:
1:00 Ski Erg
Banded 7s (See video below, courtesy of Mayhem Athlete), then…
10 Thread the needed
10 Hollow Rocks
10 Iron Cross
5 Inchworm push ups
1:00 Row
Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)
S/S/S:
Strict Press
5,4,3,2,1
Add weight ea set
Video courtesy of CrossFit HQ.
Last session of Strict Press this cycle before our 5X5 re-test. Like we did last week with Back Squat and Sumo Deadlift. Or goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double, and finishing off with the heaviest single you can do today. If that happens to be a new 1RM, awesome!
WOD:
“Mr. & Mrs. Claus”
12 Min AMRAP w/Partner:
6/5 Cal Ski Erg
120/100 M Row
One partner working at a time. Switch after every full round
Pic courtesy of Amazon.
Little bit of cardio fun with a partner prior to our “12 Days of Christmas” WOD tomorrow. With the short cal and distance, aim to go pretty fast each time you are up.
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups or ring rows
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 power clean, hang power clean, barbell row
WOD:
“EOD 130”
For Time (w/a partner):
66 Front Squats (135/95)
66 Kettlebell Swings (70/55)
16 Partner Over Burpees
30 Second Plank
400M Run
66 Hang Power Cleans (135/95)
66 Single Arm Kettlebell Presses (55/35)
16 Partner Over Burpees
30 Second Plank
400M Run
66 Chest to Bar Pull-Ups
66 Box Jumps (30″/24″)
16 Partner Over Burpees
30 Second Plank
400M Run
66 Push-Ups
66 Pendlay Barbel Rows (135/95)
16 Partner Over Burpees
30 Second Plank
400M Run
-Each Partner wears a vest (10/7)
Video courtesy of the 366th FW.
Join us at the Combat PT Tent at 0630 for the EOD Warrior Foundation WOD honoring those EOD members who have fallen in battle. The workout, to be completed as a 2-person team, consists of 4 couplets – separated by burpees – to represent each of the four branches of service. Each couplet has two exercises totaling 130 reps, one rep for each of the fallen EOD service members from 9/11/2001 until the date when this workout was first published.
To donate directly to help the families of the Fallen, click here.
As with any other partner chipper, have a good game plan going in and chip away at the work. Try as best as you can for equal work to rest ratios. And be steady in the burpees.
Scaling Options:
Bar weight -> 95/65 -> as needed
KB weight -> as needed
C2B Pull ups -> chin above pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> 24/20 -> as needed
Push Ups -> off bench
Run – 500M Row
Cool Down:
Tabata Roll out – 20 sec per body part, 10 sec breaks between body parts
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
S/S/S:
Back Squat
5,4,3,2,1
Add weight ea set
Video courtesy of Catalyst Athletics.
Last session of Back Squats this cycle before the 5X5 re-test. Just like with the Sumo Deadlifts, what we want is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double. And then finish off the day with the heaviest single you can safely hit for the day. If that just happens to be a new PR, awesome!
WOD:
12 Min AMRAP:
50’ Walking Lunge
25’ Burpee Broad Jump
15 Ab-Mat Sit Ups
2 Wall Walks
Video courtesy of Train FTW.
With this being an AMRAP, we want as close to continuous movement as possible throughout. That said, I would set a 25’ section of floor pretty close to where I plan on doing wall walks. Set your ab mat on one end of the 25’. Then begin your 50’ walking lunge at the other end of the 25’ mark. Once you hit 50’ (25’ down and 25’ back, use that spot to start your 25’ burpee broad jumps. When you hit the 25’, your ab mat should be pretty close to where you finished, so that way you can go right into the sit ups. Once the sit ups are down, use the walk to the wall as a chance to take a couple big breaths to calm everything down before hitting your wall walks.
Scaling Options:
Walking lunge -> step, step, air squat
Wall Walks -> as high up the wall as you can w/control -> inchworm push ups (ELITE: 25′ Handstand walk)
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups or ring rows
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
5,4,3,2,1
Increase weight ea set
Video courtesy of Barbell Brigade.
Last time hitting Sumo Deadlifts this cycle before our 5X5 re-test. Today, what we want is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double. And then finish off the day with the heaviest single you can safely hit for the day. If that just happens to be a new PR, awesome!
WOD:
3 Rounds:
300m Row
30 Plate Ground to OH (45/35)
15 Pull Ups
Video courtesy of CrossFit Evolve.
Use as much legs and hips as you can in the row and plate2OH so your arms a fresh in the pull ups.
Scaling Options:
Plate weight -> 35/25 -> as needed)
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Join us this Friday at 0630 for the EOD Warrior Foundation WOD.
Now, back to today…
Warmup:
Banded 7s (see video below, courtesy of Mayhem Athlete) then,
10 Light KB deadlifts
Side lunge 30’ and back
Inchworm 30’
Crab walk 30’
10 Light Russian KB swings
10 Spider-Man Lunge w/twist
:30 Kneeling Wrist Stretch
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, hang squat clean, Squat clean from mid-shin, press, push press, push jerk
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)
S/S/S:
3 Position Clean (High Hang/Hang/Floor) + Jerk
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 1 set @85%
-Add 1 Jerk at the end of each set
Video courtesy of CrossFit Southie.
Last time hitting our Clean Complex this cycle before re-testing our Oly 1RMs. Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.
WOD:
3-6-9-12*:
Push Jerk (155/105)
*15 Russian KB Swings (70/55) after each round
Time Cap: 10 Min
Video courtesy of CrossFit HQ.
The load on the jerk is a bit heavier than normal, so make sure you actively pull yourself down into your dip every time so you get the most explosion coming up. Use the Russian swings as a time to make up speed. – Looking forward to seeing some sub-3 min times on this one!
Scaling Options:
Bar weight -> 135/95 -> as needed (ELITE: 185/130)
Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press
Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).
S/S/S:
Strict Press
5X3
Add weight ea set
Video courtesy of CrossFit HQ.
Third session of Strict Press this cycle. with the reps per set dropping to 3, aim to go even heavier than the 5X5 and 3X5 weeks.
WOD:
3 Rounds For Time:
15 Handstand Push Ups
20 Hang Power Cleans (95/65)
50 Ab-mat Sit Ups
Video courtesy of Misfit Athletics.
Be prepared for your core and hips to feel this one today! Be smooth on cycling the hang power cleans and breath through the sit ups.
Scaling Options:
HSPUs -> Pike Push Ups off box or floor -> tall kneel DB shoulder press
Joint Strike CrossFit 