SCHEDULE NOTE:
The Combat PT Tent will be closed 24 and 25 Dec. The gym will be on Holiday hours (0900-1700) on 26 Dec. The gym will be on normal hours Monday and Friday only. Please plan accordingly.
PROGRAMMING NOTE: The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!
With the condensed week, today will be our Annual “12-Day of Barbell” WOD!!!
Pic courtesy of CrossFit Government Island
WOD:
“The 12 Days Of Barbell”
For Time:
Weight (95/65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is done “12 Days of Christmas” style. This means, you start with 1 deadlift. Then you do 2 hang power cleans, then 1 deadlift. Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.
Scaling Options:
Bar weight –> as needed, but use the same bar/weight for all movements
Little bit longer cardio WOD today. What strategy will you take? Will you push the pace hard in the beginning and hope to keep that pace to the end? Will you start at a more moderate pace, and then pick that pace up as the work gets smaller? Decisions, decisions…
Video courtesy of Rogue Fitness. Our last time hitting Bench Press this cycle before we re-test our 5X5. This week, we go for a little more muscular endurance. Higher reps than normal, but still want to push for some good weight. Remember to keep your shoulder blades glued to the bench throughout the lift. The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury. We want you strong, not hurt. Increase weight each set. The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure. Choose wisely.
WOD:
On the 2:00 x 7 Sets:
35 Double Unders
7 Devil’s Press (50/35)
Video courtesy of CrossFit Federal Hill. Quick demo of Devils Press. As with any EMOM, if you finish the Dubs and Devils Press before the end of the 2 minutes in a round, the remaining time in that round is rest.
*100′ Dumbbell Walking Lunge (35/20) after each set of DB Strict Press
Video courtesy of Priority Strength. For the Floor Seated Dumbbell Press, you will sit on the floor with your legs out straight. Keep your back straight, and DBs on top of your shoulders. From there, press straight up. Keep your core tight throughout the movement so you avoid tweaking your back
Video courtesy of Fit Life YouTube. For the DB walking lunge, keep the DBs at the hang position.
Scaling Options:
DB weight -> 25/15 -> As Needed
DB Walking Lunge -> if unable to do with lighter weight, do without DBs
Cool Down:
Banded Bully Stretch – 2 min per side
Video courtesy of Self Holistic Health. Demo of Banded Bully Stretch
Power Clean + Squat Clean + Hang Squat Clean + Front Squat
3@75%
2@80%
2@85%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
Based on 3 Oct 1RM
Video courtesy of Adal Zurita. Our last time hitting our Clean Complex before our re-test. %’s go up this week, so be ready. To review, one rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat. At the end of each set, perform 1 Jerk after the Front Squat. Remember, this jerk is done at the end of each SET, not end of each REP. During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground. From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean. Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground. From here, take a breath, and then complete a Hang Squat Clean. Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat. You can put the bar down between reps.
WOD:
12 Min AMRAP:
1 Thruster (95/65)
1 Burpee Over Bar
2 Thrusters (95/65)
2 Burpee Over Bar
3 Thrusters (95/65)
3 Burpee Over Bar
Etc.… Add one rep to each movement every round
Video courtesy of Constantly Varied Gear. This climbing ladder ARMAP will feel pretty easy the first few rounds, but don’t think you can start going into a sprint. Try to keep a pace where you are always moving. Your only break should be transitioning from one movement to the other, and that break should be just long enough for about 2 big breaths. Remember, with the burpee over bar, you do not need to stand up all the way. Just make sure you get over your bar.
Your goal is to get finished with the back-to-back couplets as quickly as possible so you have as much time to get in as many Muscle Ups as possible with the remaining time. That said, unless you are a gymnastic master, I don’t suggest sprinting out of the gates on this. Especially with the HSPUs and Rope climbs, think of hitting manageable chunks. Try NOT to hit failure on those two movements
Scaling Options:
-Muscle Ups -> Jumping Muscle Up -> Burpee to Chest2Bar Pull Up -> Muscle Up Transition Drill
Videos courtesy of Ty Jones and Carl Paoli, respectively. Try one of these Muscle Up Transitions (if doing the second one, just make sure you complete the dip at the end)
-HSPUs -> Pike Push Up off box
Video courtesy of NorCal CrossFit. Demo of the Pike Push Up off a Box
-Rope Climbs -> 3 Rope walks per 1 rope climb
Video courtesy of CrossFit HQ. Demo of a Rope Walk
Video courtesy of Catalyst Athletics. Our final time hitting Clean Pulls before re-testing our 5X5 this cycle. The goal is 5 heavy singles. Am I looking for a 1-Rep Max? Not necessarily. Goal is to go heavy and keep good form. Again, we’re using this to help strengthen our first pull in our cleans. Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.
WOD:
AMRAP 16:
50 Alt Dumbbell Snatches (50/35)
40 Burpees
30-Sec Hollow Hold
20 Handstand Push-ups
Video courtesy of CrossFit HQ. Demo of Hollow hold and some scaled positions as well. For the Hollow Hold, just make sure you start somewhere you can see the clock. If you break before 30 seconds, the count stops. Once you get back in the hollow hold, then begin counting the remaining time.
Scaling Options:
DB weight -> 35/25 -> as needed
Hollow hold – See video on Hollow Hold demo
HSPUs -> Pike Push Up off box -> Hand Rel Push Ups
Video courtesy of NorCal CrossFit. Demo on Pike Push Ups
Cool Down:
Thread the Needle – 1 Min per side
Video courtesy of Evolve Fitness and Health. hold the bottom position for a minute.
Iron cross hold – 1 Min per side
Video courtesy of Full For Life. Again, hold the bottom position for a minute per side.
Little Two-parter today! First, we’ll take 24 minutes working on three separate skills. The rep schemes are such that you should have a good amount of rest each minute after hitting your numbers, so focus on good form each minute. Then, after a 5-min break, we’ll test a longer Ski erg distance for time! Get after this one!
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
3@75%
2@80%
2@85%
Sets start every 4 min
%s Based on 3 Oct 1RM
Video courtesy of Body By Brando. Final time hitting our Snatch complex before we re-test our 1RM. Percentages go up so the time per round jumps stays at 4 min each. To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch. Be careful when setting the bar on your back for the Snatch Balance. Don’t knock yourself in the head or land right on the neck. The bar should land between your traps. The hardest part for most folks will be the Snatch Balance. Remember, dip, then VIOLENTLY extend the hips. As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat. The goal is to be at the bottom of the squat right as the arms lock out. As mentioned before, this movement is a great tool to help with timing your squat snatch.
WOD:
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Compare to 7Nov2018
A re-test from last year. See if you can beat your old score!
Joint Strike CrossFit 