Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts
S/S/S:
Deficit Deadlift
5X5
Increase weight ea set
Compare to 5Nov
Video courtesy of Rogue Fitness.
Re-test week kicks off with our Deficit Deadlift 5X5 re-test. The goal is each set you do today should be heavier than each set you did on 5Nov (if I went 200/210/220/230/240 on 5 Nov, I should be able to go at least 210/220/230/240/250 today, maybe even heavier).
WOD:
Part 1
EMOM 10:
ODD – 20/30 sec L-Sit Hang on Bar
EVEN-45 Sec Plank (on forearms)
Rest 3:00
Part 2
21-15-9:
Toe2Bar
Handstand Push Ups
Ab-Mat Sit Ups
Video courtesy of Train FTW.
2-parter WOD to kick off the week. First piece will help reinforce the core engagement from the deadlifts. Part 2 will continue this core engagement and add in shoulder endurance as well.
Scaling Options:
L-Sit on pull up bar -> L-Tuck on Pull up bar -> Hollow Hold on ground
Video courtesy of Functional Bodybuilding
Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> V-Ups
HSPUs -> Pike Push ups off box -> Pike Push Ups off floor
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups of Ring Rows
WOD:
EMOM 5:
:30 Max Cal Echo Bike
EMOM 5:
:30 Max Reps – Pull Ups
EMOM 5:
:30 Max Reps Double Unders
EMOM 5:
:30 Max Reps Push Ups
EMOM5:
:30 Max Cals Ski Erg
Score = total cals + total reps
Video courtesy of Mayhem Athlete.
Today is about good consistency in movement in a quick burst. Aim to keep the body moving during the 30 seconds of work in each minute. For the gymnastics movements, you don’t have to go unbroken for the full 30 seconds. Listen to the body and hit manageable chunks that will allow you to recover quick and knock out more reps.
Scaling Options:
Pull ups -> Banded Strict Pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin
WOD:
Pic courtesy of Adobe Stock
“Welcome to 2025!”
20 Rounds:
2 Power Cleans (195/135 or 80% of 1RM)
5 Box Jump Overs (24”/20”)
Video courtesy of CrossFit Inguz.
Kick off the New Year in style with this grinder! Hip extension will be your key in both movements. Would go fast singles on the Power Cleans with the weight being a bit heavier. On the Box Jump Overs, I would suggest stepping down each rep to save that Achilles Tendon.
Scaling Options:
Bar weight – 70% of Power Clean 1RM (ELITE: 225/155)
PROGRAMMING NOTE: There will be no scheduled WODs 31Dec or 1Jan for the AETC Family Day or New Years Day. Sorry for any inconvenience.
Warmup:
500M row or 400M jog
10 Squat2Stands
10 Cossack Squats
10 Cobra to Downward Dog
10 Iron Cross
10 Scorpion
10 huggers
10 Over and Backs
1:00 jump rope
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
On the Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar
Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.
Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin. Put bar down, shake out, pick up with hands just further than thumb distance apart, feet at sumo stance, perform 3 reps of: sumo deadlift, high pull, sumo deadlift high pull
WOD:
“Good-bye 2024!”
For Time:
(Jan) 31 Thrusters (95/65)
(Feb) 29 Toe2Bar
(Mar) 31 Back Rack Lunges (95/65)
(Apr) 300M Run
(May) 31 Up/Downs*
(Jun) 30 Power Snatches (95/65)
(Jul) 31 Back Squats (95/65)
(Aug) 31 Double Unders (must be unbroken set)
(Sep) 30 Box Jumps (24″/20″)
(Oct) 31 Ab-Mat Sit-ups
(Nov) 30 Sumo Deadlift High Pulls (95/65)
(Dec) 31 Lateral Burpee Over Bar
-1 Rep for every day this year-
*Up/Downs, 1 rep = Plank, left elbow down, right elbow down, left elbow up, right elbow up
Pic courtesy of Adobe Stock
Video courtesy of Peak Form Health Center.
As we say goodbye to 2024, we leave it with a BANG! Try to get big chunks of reps done before having to break during one movement. Don’t hit failure, but push for big chunks to get through faster.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin
S/S/S:
3-Position Power Clean Complex (Above Knee, Below Knee, Ground)
On a running clock…
0:00-5:00, do 3 sets @70%
5:00-10:00, do 2 sets @75%
10:00-15:00 do 2 set @80%
%s Based on 23Oct 1RM
Video courtesy of The Lift Lab.
Last time hitting our 3-position Power Clean complex for this cycle before our Oly re-test. The %s go up so stay on point!
WOD:
4 Rounds:
9/7 Cals on Ski Erg
15 DB Power Clean & Jerks (50/35)
21 Double Unders
Time Cap: 16 Min
Video courtesy of Functional Bodybuilding.
This one is meant to be a bit quick. With the lower-than-normal number of Dubs, use that as your recovery time so you have enough juice to attack the Ski Erg and the C&Js.
Pic courtesy of CJRTB Books. Happy Boxing Day and welcome back to the gym! Don;t forget, the Combat PT Tent is on limited hours today and tomorrow. Get your WOD in when you can!
Warmup:
400M jog
10 Thread the Needle
10 Over and Backs
10 PVC pass Thrus
5 Inchworm push ups
10 Hollow Rocks
2 Wall Walks
:30 Handstand Hold
Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight
S/S/S:
Strict Press
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ.
Last time hitting our Strict Press this cycle prior to our 5X5 re-test. Just like we did with Deficit Deadlifts and Front Squats last week, our goal is start with a heavy set of 5, then a heavier set of 4, then an even heavier triple, then an even heavier double, and finishing off with the heaviest single you can do for today. If that happens to be a new 1RM, awesome! If not, make it heavy for the day.
WOD:
“JT”
21-15-9:
Handstand Push-Ups
Ring Dips
Push-Ups
Video courtesy of Invictus Athletics.
Shoulder and triceps will get pretty toasty by the end of this one! The best idea, don’t hit failure on any movements. Meaning, as soon as fatigue starts to kick in, when you feel you have about one or two reps left in your, come off of whatever movement you are doing and shake out the arms and get back at it.
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor
Watch the Holiday classic, National Lampoon’s Christmas Vacation. Every time one of the below events happens, do the corresponding work…
Every time Uncle Eddy does something inappropriate — 10 jumping lunges
Every time Ellen calls Clark “Sparky” — 30 seconds mountain climbers
Every time Clark says “Griswold family Christmas” — 10 down/ups (no push-up, no jump burpees)
Every time they show the Countdown on the advent calendar — 10 push-ups
Every time Aunt Bethany gets confused — 10 lateral lunges
Every time Clark hurts himself — 12 V-Ups
Every time Todd & Margo are on camera — 10 plank shoulder taps
Every time Snotts, the dog is on camera — 5 Hollow Rocks
Continuing with our at-home Holiday WODs done to some of the classic Christmas movies. This year, enjoy all the hijinks of the Griswold’s Family Christmas while you get a little active recovery in!
Joint Strike CrossFit 