On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.
With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotation, BTN wide grip push press, OHS, Hang Power Snatch, then, in a clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, power clean from mid shin, press, push press, push jerk
S/S/S:
Clean & Jerk:
12 Min to work up to a heavy single
Take there 12 Minutes and just have some fun loading up on some weight. If you are limited on weights, spend the 12 Minutes focusing on technique.
Video courtesy of CrossFit Invictus. Some common Jerk mistakes to avoid.
WOD:
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
Video courtesy of Artis Strength. With the Lateral Barbell Burpees, you can stand parallel with your bar. Remember, you don’t have to fully stand up to jump over the bar. Feel free to stay as close to the ground as you can.
Scaling Options:
Bar weight -> 75/55 -> as needed -> if no bar, use KBs or DBs
Pic courtesy of Disney Parks. To all my Star Wars fans 🙂
Warmup:
200M jog
High Knees 30’
Butt Kickers 30’
Walking Kicks 30’
Spider-man Lunge 30’
5 Min jump rope practice
WOD:
With a running clock…
0:00 – 10:00
Complete a 1 Mile Run
10:00 – 15:00
Max Double Unders
15:00 – 30:00
Complete 4 Rounds of…
1 Mile Assault Bike or 400M run or 500M Row
50 Double Unders
So, for the first 10 Minutes of today’s WOD, you are to complete a 1Mile Run. If you finish in under 10 Min, the remaining time up to the 10 Min mark is rest. If you know you cannot complete the mile in 10 min or less, scale the run. Once the clock hits 10 Minutes, go into 5 Minutes of Max Double Unders. If you look under the scale section, as long as you have a rope, there is no scale in this section. That means, if you do not have Double Unders, you now have 5 minutes of DU practice coming. And, if you get your first Double under, CONGRATS! Now keep going for that next one. When the clock reaches the 15 Min mark, you then go right into 4 rounds of a 400M run, or 1Mile Assault Bike, or 500M row (your choice), and 50 Double Unders. You have until the 30 Minute mark to complete all 4 Rounds. Once the clock hits the 30 Min mark, the WOD is done. If you finish before the 30 min time cap, good on you! Annotate your 1 Mile time, total DUs in the 5 min Max DU section, and time it took you to get through the 4-rounder.
Scaling Options:
Run -> ¾ Mile -> ½ Mile -> If injured, row 2K
Max Double Unders -> if you have a rope, No scale. If no rope, max penguin hops
UPDATE: For those who did not hear, this week the Combat PT Tent has re-opened from 0900-1730 for ACTIVE DUTY Only. As of right now, classes are still not back and running, but this IS a step in the right direction. We’ll keep you posted as things continue to evolve.
Warmup:
50 Single Unders
25 L-Leg Sus
25 R-Leg Sus
20 Double Unders or 5 Attempts
Spiderman lunge to Samson Stretch – 5 per side
10 Kneeling Lat Stretch
10 Bent Over Huggers
10 Over and Backs
Barbell warmup
(With Empty barbell, complete 5 reps of: Good morning, Back Squats, Kang Squat, Elbow Rotation, Front Squat, Thrusters, OHS)
S/S/S:
10 Min Double Under Practice
If very efficient at DUs, aim for a PR in unbroken set.
Video courtesy of Train FTW. Good progression for those still working on DU mastery
WOD:
AMRAP 4:
100 Double Unders
15 Front Squats (95/65)
AMRAP 4:
100 Double Unders
15 OHS (95/65)
AMRAP 4:
100 Double Unders
15 Thrusters (95/65)
* 3 Min rest between AMRAPs
If you go all-out in each AMRAP, you will need that 3 min break between each.
Scaling Options:
DUS -> 200Sus per round -> 100 Penguin Hops * -> 200 Bunny Hops
Video courtesy of WOD Prep. Penguin Hop demo.
Bar weight -> 75/55 -> as needed (sets should be unbroken). If no barbell, go DBs or any object you can
Barbell warmup (With an empty bar, perform 5 reps of: Good morning, Back Squat, Elbow Rotation, Strict Press, Front Squat, Hang Power Clean)
If doing pull ups, pull up warmup (On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up [or jumping], Kipping Pull ups). If no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows
WOD:
“THE HATEFUL EIGHT”
8 Rounds for Time:
8 Push-Ups
8 Sit-Ups (GHD if you have it)
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65)
8 Hang Power Cleans (95/65)
8 Shoulder-to-Overheads (95/65)
8 Cal Row (or 30 sec cardio)
“The Hateful Eight” benchmark WOD was created by Coach Dave Bork of US CrossFit (Encinitas, CA, USA). Bork was “inspired by Quentin Tarantino’s film, The Hateful Eight,” in which “in the dead of a Wyoming winter, a bounty hunter and his prisoner find shelter in a cabin currently inhabited by a collection of nefarious characters.” It’s also a fun workout with a lot of variety.
The WOD was first posted on uscrossfit.com as their workout of the day for January 2, 2016.
Scaling Options:
Pushups -> off a bench
Pull Ups -> Buddha Pull Up*s -> Table Row** -> DB bent over row,8 per arms
Video courtesy of NotKrisRoe. Buddha Pull Up demo.
Video courtesy of Andrew Heming. Table Row demo.
Bar weight -> 75/55 -> as needed. If no barbell, go DBs or any object you can
Sit Ups -> feet anchored
Cool Down:
Tabata Roll Out –
20 sec roll out per body part, 10 sec rest between body parts. Do whole body
8 Rounds of 20 sec work, 10 sec rest per movement:
Plank (on forearms)
Left Side Plank
Right Side Plank
Hollow Hold
Do all 8 sets of one movement before moving on to the next. No rest other than the 10 sec rest going from the last set of one movement to the first set of the next.
Video courtesy of Texas Health Resources. Demo of the plank on forearms. Notice the hand postion. Avodi balling up the fingers in a fist. All this will do will strain the arms more. Keep hands flat, fingers relaxed.
Video courtesy of Suzanne Bowen Fitness. Side plank demo as well as scales. If you want to push it further, stack the feet on top of one another.
Video courtesy of CrossFit HQ. Hollow Body Hold demo.
So, the way this will work, you will complete 8 sets of 20 sec plank hold, with a 10 sec break between each set. After the eighth set, you will take that 10 sec break, and then begin 8 sets of 20 sec Right-side plank, with 10 sec rest between each set. After set 8 of the right-side plank, take the 10 sec rest, then do 8 set of a 20 second left-side plank, with 10 sec rest between sets. Finally, after the 8th set of left-side planks, take that 10 sec break, and then finish with 8 sets of a 20 sec hollow hold, with 10 sec rest between sets.
WOD:
15 Min to get as far as possible:
20-18-16-14-12-10-8-6-4-2 : V-Ups
*200M Run between each set
Video courtesy of CrossFit HQ. This WOD CAN be completed in 15 Min, you just have to keep the run at a good pace and ATTACK the V-Ups.
Pic courtesy of Frogcatcher Films. Just wanted to say hello to all our great athletes and see how everyone is doing! Hope this quarantine time finds you healthy and safe. I know it’s been rough doing this stuff away from the community, but stay at it! There is light at the end of the tunnel, I can feel it!
Warmup:
200M jog
10 Alt Toe Touch
10 Soldier Kicks per side
10 Squat2Stand
10 Thoracic High Fives
Grab one light DB:
5 DB deadlifts per side
5 DB Snatch per side
5 Goblet Squats
WOD:
5 Rounds:
200M DB Suitcase Carry (100M L-arm, 100M R-arm) (50/35)
20 Alt DB Snatch (50/35)
20 DB Goblet Squats (50/35)
Video courtesy of John Rusin. For the Suitcase carry, keep the shoulders even, back flat, and hips square! Today’s WOD will test your grip. Grind through it!
Scaling Options:
DB weight -> 35/25 -> as needed. If no DBs, sub a KB or any object you can hold
