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!
NOTE: The Combat PT Tent is closed today and tomorrow, and will be on 8-1 on Thursday and Friday.
Therefore, today and tomorrow our WODs will be ones you can do while spending time witching some Holiday Classics. For Today…
Pic courtesy of Reddit.
WOD:
Die Hard Watch-along WOD:
-:15 Sec plank whenever John McClane mentions he’s a cop
-10 Push-ups whenever anyone rides in (or on top of) an elevator
-10 Burpees If you hear the word “Nakatomi”
-20 Sit Ups when anyone sings or hums to themselves
To end the debate once and for all, Die Hard IS a Christmas movie. And I’ll die on that hill! So, in honor of that, you’re at-home Christmas Eve WOD will involve a watch-along. Follow along and earn those cookies you’re about to have 😊
Barbell warmup – With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, BTN strict press. Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans. Move hands to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid-shin
WOD:
pic courtesy of CrossFit Train
12 Days of Christmas WOD:
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Pull-Ups
4 Push Press (75/55)
5 Power Snatches (75/55)
6 Toe2Bars
7 Cal Row or Echo Bike
8 Hang Power Cleans (75/55)
9 Box Jump Overs (24”/20”)
10 Kettlebell Swings (55/35)
11 Burpees
12 Overhead Walking Lunges (45/25 # Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Sumo Deadlift High Pull; 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps
Scaling Options:
Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)
KB -> as needed
Pull Ups -> Buddha pull ups, ring rows (ELITE: C2B)
:30 Banded Front Rack stretch – see video below, courtesy of Bay Way CrossFit
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
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ.
Front Squats go to 5,4,3,2,1 this week, with weights getting heavier each set. The goal is finishing with a heavy single for the day. If it is a new 1RM, awesome! IF not, make it heavy for the day.
WOD:
For Time*
50/40 Cal Echo Bike
*At the top of every minute (to include the start of the WOD, 2 Shuttle Runs
1 Shuttle Run = 25’ down and 25’ back
Time Cap – 16 Minutes
Video courtesy of Mayhem Athletics.
This will get spicy pretty quick. Smooth speed on the shuttle runs and then more of a sprint on the Bike will be your strategy today.
Joint Strike CrossFit 