Warmup:

10 Kickers

10 Squat2Stands

10 Thoracic High Fives

10 Cobra to Down Dog

10 Kneeling Lat Stretch

:30 Downward Dog

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

On a running clock…

0:00-5:00, do 3 sets @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2 set @75%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

Third time hitting our 3-position Power Snatch complex this cycle.  %s stay the same, but reps go up, so each set will be given 5 minutes to complete.

WOD:

With a Running Clock:

0:00-10:00 – Build to a heavy 3-Rep Overhead Squat

10:00-15:00 – Rest

Then,…

3 Rounds For Quality:

5 Snatch Balance

3 Behind the Neck (Snatch Grip) Push Press

Bar weight = 50% of heavy 3-rep OHS

Videos courtesy of Catalyst Athletics.

Looking to get a lot of overhead work in today to compliment our Snatch work.  The goal in this one is to use the 10 min clock wisely to work up to a heavy 3-rep for today (notice I did not say make a new 3RM, but if it happens, cool!).  Once you are there, and at the end of the 10 min, take 5 minutes to recover, during which you will strip down the weight on the bar to 50% of the heavy 3-rep you hit (keep bars in the rig).  The next piece is not for time, it is for quality. Don’t rush through the reps, rather, look to make each rep perfect.

Scaling Options:

Snatch Balance -> to Power Snatch catch position, or lower weight to 30%

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded OH stretch – 1 Min per side

Pic courtesy of Facebook. Hope everyone had a great Thanksgiving.  While the Combat PT Tent is closed in observation of the AETC Family Day, here’s a little WOD you can do at home to burn off all those extra cals!

WOD:

Deck of Cards (cardio and gymnastic-centric)

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.

Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts = Burpees

Diamonds = Double Unders x 10 (Single Unders x20)

Spades = Sit-ups

Clubs = Shuttle Runs (25’ down and back = 1 run)

Jokers = Run 400m

Video courtesy of Mayhem Athlete.

Pic courtesy of UNC School of Medicine. On behalf of all of us at Joint Strike CrossFit, hope you have a wonderful Thanksgiving.

Warmup:

Grab box, light KB, and med ball

200M run w/med ball

10 KB deadlifts

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Samson Lunges – see video below, courtesy of Infinit Fitness, NZ

Rig warmup – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows, Knee2Elbows or Kipping knee raise

Pic courtesy of X.com

WOD:

“Thanksgiving Sampler Platter”

For Time (45 Min time cap)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (55/35)

30 Double Unders

Then, 3 Rounds of:

15 Box Jumps (24″/20″)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 Sit-Ups

Then:

50 Burpees

Today’s WOD comes courtesy of CrossFit DTR.  This will help make sure your body is ready for all the good food tomorrow!!  Find a good pace for each section, and try to limit your rest to transition from one piece to the next

Scaling Options:

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows

Push Ups -> off bench

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

Dubs -> 60 Single Unders

KB weight -> 35/25

Med ball -> 14/10

Box height -> 20/16

K2E -> Kipping Knee raise-> laying knee raise

Cool Down:

Kneeling Shoulder Stretch on Box – 1 Min

Pigeon Pose on box – 2 Min per side

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Ski Erg

50’ Single-arm Front Rack carry (per arm)

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

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second time hitting our Strict Press this cycle.  With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week. Goal = last set of 5 is heavier than the last set of 5 from the 5X5 week.

WOD:

EMOM 15:

Min 1: :30 Handstand Hold on wall

Min 2: 100′ Sandbag shoulder carry (100/70) or Dual DB Front Rack Carry (50/35)

Min 3: 15 Handstand Push Ups

Videos courtesy of Triangle CrossFit and Upside Strength, respectively.  Demos of either the sandbag shoulder carry or dual DB front rack carry.

Core and shoulders are the focus of today’s EMOM.  In both movements where we are getting upside down, keep the core fully engaged and shoulders pressing.  In the sandbag or Dual DB front rack carry, same thing on the core, keep it tight to prevent a forward lean.

Scaling Options:

HS Hold -> Pike Hold off box -> Plank (ELITE: Free-standing HS Hold)

Sandbag -> as needed

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle pose – 1 Min per side

Warmup:

1:00 Echo Bike

10 Side Lunges

10 Squat2Stands

10 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Echo Bike

10 Thread the Needle

10 Over and Backs

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…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

%s Based on 23Oct 1RM

Video courtesy of the Lift Lab.

Second time hitting our 3-position Power Clean complex for this cycle. From the beginning, get an explosive hip extension going to get the bar moving.  As you move the bar further down the leg on each Power Clean, make sure you are keeping the back nice and flat, the hamstrings engaged, and your gaze straight ahead.

WOD:

DOUBLE WOD

AMRAP x 6 MINUTES:

10/8 Cal Echo Bike

6 Hang Power Snatch (95/65)

-Rest 3:00-

AMRAP x 6 MINUTES:

10/8 Cal Bike

6 Devil’s Press (50/35)

Video courtesy of Mayhem Athlete.

Back-to-Back ARMAPs to kick off the week! In the Hang Power Snatch, make sure the bar stays close to you as it is coming back down from the top of the snatch.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Scorpion Stretch – 1Min per side

Couch Stretch – 2 Min per side

Warmup:

400M run

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

:30 Banded Front Rack stretch – See video below, courtesy of BayWay CrossFit

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom

S/S/S:

Front Squat

3×5

Increase weight ea set

Video courtesy of CrossFit HQ.

We continue our work with Front Squats this cycle.  Focus on keeping that torso as upright as possible and keep the heels glued to the ground.

WOD:

For Time:

35 Dual KB Thrusters (55/35)

50′ Suitcase Walking Lunge

25 Dual KB Thrusters

100′ Suitcase Walking Lunge

15 Dual KB Thrusters

150′ Suitcase Walking Lunge

5 Dual KB Thrusters

200′ Suitcase Walking Lunge

Videos courtesy of WODStar and ShapeFit, respectively.

Set up either a 25’ or 50’ area for your lunging.  Keep the KBs to the side, and keep your chest up as you lunge. For the KB Thrusters, don’t set the bottom of the KBs on the top of your shoulders. Rather, keep your elbows high to the sides and create that pocket between the forearm and bicep for the bottom of the bell to sit.  Drive those legs as you come out of the squat to drive the KBs up.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Roll out quads – 1 min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

1:00 Echo Bike (EZ pace)

8 Box Step Ups

5 Inchworm push ups

10 Lateral Lunges

1:00 Echo Bike (med pace)

8 Box Lateral step ups

10 Kneeling Lat Stretch

10 Ring Rows

WOD:

20 Min AMRAP:

20 Lateral Box step ups (24″/20″) – 10 per side

10 Strict Pull Ups

15/12 Cal Echo Bike

Video courtesy of The Active Life.

For the lateral box step ups, knock out 10 on one side before doing 10 with the other leg.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30”/24”)

Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row

Echo Bike -> 12/9 Cals (ELITE: 20/15)

Cool Down:

Couch Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Bow2Bends

5 DB deadlifts

5 Back Roll 2 V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

2 Rope Walks

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our Deficit Deadlifts this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

EMOM 16:

MIN 1 — 45 Double Unders

MIN 2 — 10 DB Push Press (50/35) + 5 DB Burpee Deadlifts

MIN 3 — 2 Rope Climbs

MIN 4 — Rest

Video courtesy of Train FTW.

The work per round should be right around the 35-45 second mark.  Just enough time to transition to the next movement.  If you have more folks than you do climbing ropes, have athletes start at different stations.

Scaling Options:

Dubs -> 60 Single Unders

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Rope Climbs -> 2 Rope Walks (ELITE: Legless Rope Climbs)

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per leg

Warmup:

10 Box Step Ups

10 Squat2Stands

10 Thoracic High Fives

10 Cobra to Down Dog

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

On a running clock…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

%s Based on 23Oct 1RM

Video courtesy of The Lift Lab.

Second time hitting our 3-position Power Snatch complex.  Like last time, use those hips to move the weight on the first rep, then the further the bar goes down, keep the back in the right position to keep the tension on the bar and body ready to explode!

WOD:

3 Rounds For Time:

10 Overhead Squats (115/80)

15 Toe2Bar

20 Box Jump Overs (24″/20″)

Video courtesy of the Barbell Physio.

Keep the core and shoulders engaged during the OHS (bar comes from the ground to start) and the Toe2Bars.  On the Box Jump overs, be smooth and steady.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Box height -> 20/16 -> as needed (ELITE:30/24)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side