PROGRAMMING REMINDER: 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!

S/S/S:

Power Snatch

Spend 15 Min working up to a heavy single or double

The goal today is to just move some good weight.  “Heavy” does not mean you have to go for a 1RM (but If you hit one, cool!) Go by how your body feels and just focus on good reps.  Would suggest doing one or two sets of 3-5, and then go down to doubles or singles from then on out.  As you make jumps in weight, make sure you give your body enough rest time in between sets.  Have fun with this!

WOD:

For Time:

8/16/24/32 – Alt Dumbbell Snatch (50/35)

24/32/40/48 – Russian Kettlebell Swings (70/53)

Time Cap – 12 Min

The time cap is meant to help motivate you to push the intensity on this one!  That said, don’t sacrifice form for speed.  Stay safe!  No one wants to start the new year with an injury 😊

Scaling Options:

DB weight -> 35/25 -> as needed

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Thread the needle pose – 1 min per side

Video courtesy of Six Physio

Child’s pose – 2 min

Pic courtesy of Johns & Johnson.  Let’s kick this New Year off right!

WOD:

“Welcome to 2020”

3 Rounds of:

20 Cal Row

20 Ab Mat Sit Ups

Immediately Into..

3 Rounds of:

20 Cal Assault Bike

20 Pull Ups

Immediately into…

3 Rounds of:

20 Cal Ski Erg

20 Hand Release Push Ups

Scaling Options:

Ab mat Sit ups -> Feet anchored

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Hand-rel pushups -> pushups off a bench

Cool Down:

Roll out lats – 1 min per side

Cobra pose – 2 min

Pic courtesy of Wallpaper Access.  From the staff at Joint Strike CrossFit, we would like to wish you all a Happy New Year!  See you first thing Thursday morning!!!

Pic courtesy of CrossFit Sunnyside

REMINDER: The gym will be closed tomorrow for New Years, so come in today and gets your New Year’s Eve sweat on!!!…and bring in a friend, because…

WOD:

“Out with the Old, in with the New” Year WOD

In a Team of 2 (one athlete working at a time)

AMRAP 10:

20 Front Squats (115/80)

19 Burpee Over Bar

-3 Min rest, then…

AMRAP 10:

20 Hang Power Cleans (115/80)

20 Toes to Bar

-3 Min rest, then…

For Time:

365 Double Unders

Nice little team WOD to say goodbye to 2019 and welcome 2020!  Reps can be split any way you and your partner want, just only one of you can work at a time.  Yes, you can squat clean into the first front squat coming off the ground.  For the Hang Power Cleans, they can be either high hang or anywhere above the knee.  Just make sure before you begin, you deadlift the bar up to full extension before dipping into the hang.

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Double Unders -> 730 Single Unders

Cool Down:

Calf stretch on rig – 1 min per side

Tricep mash – 1 min per side

pic courtesy of untraconsultants.com

SCHEDULE NOTE:
The Combat PT Tent will be open normal hours this Monday, Tuesday, and Friday (so there will be a 0530 class). There will be a 1630 class on Tuesday as well.  The gym will be closed on Wednesday, and on Holiday Hours (0900-1700) on Thursday. 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!

WOD:

Every 4 Min for 20 Min:

400M Run

Max reps – Walking Lunge

Score = Total Walking Lunges

Scaling Options:

Run -> 500M Row

Walking Lunge -> Air Squats

Cool Down:

Couch stretch – 2 min per leg

Leg bleeds – 2 min

I call this one the Christmas Cookie Cutting Chipper 🙂

WOD:

For Time:

50 Wall Balls (20/14)

40 Ab Mat Sit Ups

30 Burpees

20 Dips

10 Man-Makers* (35/25)

20 Pull Ups

30 Box Jumps (24/20)

40 Kettle Bell Swings (53/35)

50 Walking Lunges

Little WOD to work off all The Christmas Cookies 😊

Video courtesy of Reebok CrossFit ONE.

Scaling Options:

Med ball weight -> 14/10 -> as needed

Dips -> dips off box

DB weight -> 25/15 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Box height -> 20/16 -> as needed

KB weight -> 35/25

Cool Down:

Pigeon Pose on box – 2 Min per side

Leg Bleeds – 3 min

Pic courtesy of Quick Meme.  Time to get back at it!…but we’ll ease you back in…

WOD:

EMOM 25:

Min 1 – Max Cals Row

Min 2 – 25 Goblet Squats (53/35)

Min 3 – Max Reps – Double Unders

Min 4 – 30 Second Hollow Hold

Min 5 – Rest

Score = Cals rowed + Double Unders

Come in and get the body moving around a little!

Video courtesy of CrossFit HQ.  Quick demo on Hollow Hold and scales for the movement.

Scaling Options:

DUs – No Scale.  If you do not have Double Unders, the minute will be spent practicing.  You may get your FIRST DU!!!

KB weight -> 35/25 -> as needed

Hollow hold -> see demo video

Cool Down:

Calf Stretch on Rig – 1 Min per side

Childs Pose – 2 min

Pic courtesy of CrossFit DFW.  From the staff of Joint Strike CrossFit to all of you, Merry Christmas!!!

With the Combat PT Tent being closed, wanted to give you something to stay active of Christmas Eve…

pic courtesy of GirlOnTheMoveBlog.com

WOD:

ELF WOD:

While Watching “Elf”, do the following:

-Whenever some says “Christmas Cheer” – do 5 Air Squats

-Whenever someone references the North Pole – do 10 Jumping Jacks

-Whenever you hear “Cotton Headed Ninny Muggins” – hold a 30 Second Plank

-Anytime Buddy consumes sugar – do 3 Lunges (per leg)

-Whenever someone says “Buddy” – do 5 Crunches

Cool Down:

Have a Merry Christmas tomorrow!!!

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

Cool Down:

Iron cross – slow and controlled – 5 per leg

Couch stretch – 2 min per leg