Warmup:

200M jog

10 Kickers per leg

10 Spider-Man lunges w/twist

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls

5 Sumo Deadlift High Pulls

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

WOD:

“Trojan”

Teams of 2

For Time (20 Min Time cap):

Partner 1 – 34 Cal Row

Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 56 American KB Swings (50/35)

P2 – 56 Plate Squats (45/25)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 34 Cal Ski Erg

P2 – 34 KB Weighted Sit Ups (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

20 Synchronized Burpees

Today’s WOD will be performed between 0600-0900 at the Combat PT Tent.  Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.

Scaling Options:

KB Weight -> 35/25 -> as needed

Plate weight -> 25/15 -> as needed

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

Cool Down:

Leg Bleeds – 3 Min

Thread the needle – 1 min per side

Warmup:

400M jog

Walking Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’

Inchworm 30’

Bear Crawl 30’ and back

200M Run

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

S/S/S:

12 Min EMOM:

Min 1 – :30 Cobra Pose

Min 2 – :20 Lat stretch on rig per side

Min 3 – :30 Russian Baby Maker hold

Video courtesy of Catalyst Athletics.

Take the first 12 Min to get some much-needed mobility work in. Since the vast majority get the Russian Baby Maker wrong, please watch the video from Greg Everett.

WOD:

20 Min AMRAP:

15 Toe2Bar

30 Push Ups

45 Air Squats

Video courtesy of CrossFit HQ.

Make your goal that the pace you have in minute 1 is the same you have when you hit minute 20.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Push-ups -> off bench

Cool Down:

Cobra Pose – 2 Min

Leg Bleeds – 3 Min

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Ski Erg

10 PVC Pass Thrus

10 PVC OHS

2 Wall Walks

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

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

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our Pressing movement this cycle will be the Strict Press.  Look to get the body in the proper position prior to pressing.  Set the feet right inside the shoulders, squeeze the butt so the legs stay locked out, tighten the gut, make sure the elbows are down and in front of the bar, shrug up and fill up the lungs.  Now you are ready to press!

WOD:

21-15-9*:

Push Press (95/65)

Cals on Ski Erg

OHS (95/65)

*Run 400M after every round of OHS

Video courtesy of Kristi Eramo O’Connell.

Core and shoulder stability will be the order of the day today.  Keep the core engaged in all the movements (to include Ski Erg) and get those shoulders moving in the push press and ski erg and make sure they stay stable in the OHS.  Think of the run as a time to shake out the shoulders for the next round.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run -> 500M Row

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out T-Spine and hamstrings – 30 passes

Warmup:

3 Rounds:

10 Box Step ups

:30 Forearm plank

5 Inchworm push ups

If wearing a ruck, put it on after the warmup and then do 6 additional box step ups

WOD:

“Chad”

For Time:

1,000 Box Step-Ups (20″)

Wear a Ruck Pack (45/35 lb)

Pic courtesy of CrossFit.com

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.

Scaling Options:

Cut reps to 500

Lighten Ruck

Lower box

Cool Down:

30 Calf Pedals in Down Dog per leg

Couch Stretch – 2 Min per leg

Warmup:

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Side Lunges

10 Cobra to Down Dog

10 Kneeling Lat Stretch

1:00 Jump Rope

10 Thread the Needle

10 Over and Backs

:30 Kneeling wrist stretch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Strict Pull Ups or Ring Row

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…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

For this cycle, our Oly will focus on the Power Position for both Snatch and Cleans.  Today we’ll hit our Power Clean 3-Position Complex. Just like with the Power Snatch complex last week, the goal is getting the hip extension fully involved in moving the bar.  With the Power Clean, also focus on fast elbows around the bar to get to the catch position.  To do the complex, deadlift the bar up to where your hips are fully locked out, then go to the hang position (above the knee) and then complete a Power Clean.  Holding onto the bar, go to the low hang (right below the knee) and perform another Power Clean.  Still holding onto the bar, return to the ground for a touch-and-go and perform one more Power Clean.

WOD:

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: Ab Mat Sit-ups

10-10-10-10-10: Strict Pull-up

Video courtesy of Monroe Miller.

So, as 3,2,1..Go!..complete 100 dubs, then 50 Ab-Mat Sit Ups, then 10 Strict Pull ups, then 80 dubs, then 40 sit ups, then 10 strict pull ups, ..etc. While you will be pumped up and wanting to get this WOD done as quick as possible, make sure the pull ups are strict, not kipping.

Scaling Options:

Dubs -> 2:1 Single Unders

Ab mat Sit ups -> feet anchored

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

Cool Down:

Calf Stretch – 2 Min per leg

Cross body Lat Stretch on Rig – 1 Min per side

Pic courtesy of Awareness Days.  The Combat PT Tent will be closed today in observance of Veterans Day.  But, please come in Wednesday to do our Hero WOD in honor of Veterans Day.

Warmup:

1:00 Echo Bike

10 Air Squats

10 Bow2Bends

10 Alt Lunges

1:00 Echo Bike

:30 banded front rack stretch – see video below, courtesy of

10 Hand-release push ups

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

5×5

Increase weight ea set

Video courtesy of CrossFit HQ.

While our Oly lifts this cycle will focus on the power positions, our squat variation will get us more and more comfortable at the receiving position of a squat clean. Focus on keeping the elbows high to create that shelf for the bar to sit on. Also, keep that trunk as vertical as possible.  The second you start leaning forward, you put both your back and knees in a bad spot.

WOD:

5 Rounds:

2:00 Max Cal Echo Bike

2:00 Rest

Score = lowest Cal Round

Video courtesy of MisFit Athletics.

On paper, this may not sound like much, but trust me, your lungs will say different by the end of this WOD.  My advice; don’t come out of the gate on fire.  Remember, your score is your LOWEST Cal score for a round.  So, whatever you hit that first round, your goal is to match or better it.

Cool Down:

Couch Stretch – 1 min per side

Leg Bleeds – 2 Min

Warmup:

10 Alt Box Step Ups

5 Tuck Jumps

10 Twisting Lunges

5 Box Jumps

10 Over and Backs

10 Huggers

1 Wall Walk

:30 Handstand Hold

Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans, power clean from mid-shin, push press, push jerk

WOD:

Every 5 Min for 30 Min:

5 Wall Walks

10 Clean & Jerks (135/95)

20 Box Jump Overs (24”/20”)

Video courtesy of Skyline CrossFit.

Aim to finish the work in roughly 3-3:30 every round.

Scaling Options:

Wall Walks -> to 20” from wall -> 8 Alt Plank Shoulder taps per wall walk (ELITE: 25’ Handstand Walk)

Bar weight -> 95/65 -> as needed (ELITE: 165/115)

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

Cool Down:

Scorpion Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Bow2Bends

5 KB deadlifts

5 Back Roll 2 V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Russian KB Swings

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

Video courtesy of Rogue Fitness.

Our pulling movement this cycle will be the Deficit Deadlift.  The goal in these is an increase in range of motion, more strength in both our lift-off from the floor and  lockout at the top

WOD:

AMRAP 15:

30 Am KB Swings (55/35)

15/12 Cal Ski Erg

10 Burpees

Video courtesy of Train FTW.

Hip extension and flexion is the name of the game today.  We’ll need good extension on the KB swings, followed by good flexion on the Ski Erg, and then both in the burpees.

Scaling Options:

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

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 min per side

Warmup:

1:00 Row

10 Alt Box Step Ups

10 Reverse Lunges

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Thread the Needle

10 Scorpion Stretch

:30 Prayer Stretch on Box – See video below, courtesy of Functional Bodybuilding

Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans

WOD:

EMOM 5 Min:

10/8 Cal Row

-Rest 1:00-

EMOM 5 Min:

10 Hang Power Cleans (95/65)

-Rest 1:00-

EMOM 5 Min:

8 Barbell Front Rack Box Step Ups (95/65) (20″)

-Rest 1:00

EMOM 5 Min:

45 Double Unders

Videos courtesy of Train FTW and The Active Life, respectively.

The goal of all 4 of these 5-min EMOMs is consistent pace of the movements that allows you to finish in 45 seconds or less each minute. For the row, focus on good hard leg drive each stroke, for the Hang Power Cleans, good cycling, for the front rack step ups, steady pace, and for the dubs, good body position, constant breathing, and good timing.

Scaling Options:

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

Box height -> 16” -> As needed

Dubs -> 90 Single Unders

Cool Down:

Bicep Stretch on rig – 1 Min per side

Pigeon Pose on Box – 1 Min per side