Warmup:

500M Row

10 Cherry Pickers

10 KB Deadlifts

10 Alt Toe Touch in down dog

10 Russian Swings

10 Iron Cross

10 Scap Push Ups – see video below, courtesy of The Active Life

5 Back Roll to V-Sit

2 Wall Walks

Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat)

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Compare to 1Nov2023

Video courtesy of Rogue Fitness.

Re-test week kicks off with our 5X5 in Deficit deadlifts.  With the progressions we’ve done over the last 9-10 weeks, you should see an increase of the weight you can handle per set.  Keep the form locked in and keep that back flat!

WOD:

4 Rounds:

5 Wall Walks

15/11 Cal Row

25 Am. Kettlebell Swings (55/35)

18 Min time cap

Video courtesy of The CrossFit Games.

Today’s WOD gives a nice mix of gymnastic work, along with a little cardio and some good weight moving in there as well.  We want to stay with the CrossFit Open standards when it comes to the wall walks. With steady movement and fast transitions, this one is very doable in 12 min.

Scaling Options:

Wall Walks -> to highest point you can get to -> 8 Alt Shoulder taps per 1 wall walk (ELITE: 90’ Handstand Walk)

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

Cool Down:

Iron Cross – 1 Min per side

Standing Forward Fold – 1 Min

Warmup:

200M jog

Broad Jump 30’

10 Cherry Pickers

Spider-Man lunge 30’

Inchworm 30’

Thoracic high fives x 5 per side

5 Cobra to hip snap

5 Tuck jumps

S/S/S:

10 Min to Find Max Height in Box Jump

Compare to 20170417

Rest 5 Min before starting WOD

Video Courtesy of:cfskvideo.

Who doesn’t love going for max height on the box jump?! BE safe. Take moderate jumps in height. And here’s something to think of. Going for max height box jump and doing a squat clean employ similar movement. You go from a very powerful hip extension to a very fast drop to the bottom of a squat (with the jump, the quicker you bring your feet up AFTER full extension, the quicker you can land on the box)

WOD:

CrossFit Open Throwback

12.1

Complete as many reps as possible in 7 minutes of:

Burpees to 6” target

Compare to 20181001

Video courtesy of The CrossFit Games.

We continue our journey through past CrossFit Opens with a throwback to the first WOD of the 2012 CrossFit Worldwide Open.  Things have come a long way since then, but this one still kills.

Cool Down:

Doorway Stretch – 2 min per side

Roll out glutes

Warmup:

2X:

:30 Jump Rope

10 Down Dog Toe Taps – see video below, courtesy of The Active Life

10 Bow to Bends

:30 Echo Bike

20 Calf Pedals in Down Dog

5 Sumo stance KB deadlifts

5 KB high pulls

200M jog

Then…

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

WOD:

Every 5 Min for 30 Min, Alternate Stations.

Station 1:

75 Double Unders

20 KB Sumo Deadlift High Pulls (70/55)

Station 2:

18/13 Cal Echo Bike

400M Run

Score = total work time

Video courtesy of Train FTW.

Make your goal to get through each station in roughly 2-3 minutes (maybe up to 3:30 on the bike/run station).  That way you get a good 90 seconds to 2+ minute of rest each time.

Scaling Options:

Dubs -> 150 Single Unders (ELITE: 100 Dubs)

KB weight -> 55/35 -> as needed

Run -> 500M row (ELITE: run w/vest)

Cool Down:

Iron Cross – 1 Min Per side

Couch Stretch – 1 Min per side

Warmup:

1:00 Row

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Thoracic High Fives

10 Iron Cross

10 Scorpion

10 Thread the Needle

5 Inchworm to hollow hold

On Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, strict pull ups, kipping pull ups

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, then ensure you are in Clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power clean, 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

S/S/S:

Power Snatch

16 Min to complete the following:

10 @ 50%

8 @ 60%

6 @ 65%

4 @ 70%

2 @ 73-75%

Video courtesy of Catalyst Athletics.

Welcome to 2024!  Good way to shake off the holidays?  Get a barbell in your hands! Take the next 16 minutes to get through these sets of Power Snatch.  16 min is a good amount of time, so don’t feel like you have to go touch-and-go on every rep, especially as the weight gets heavier.  Focus on perfect landings each time, meaning the feat land right as the arms lock out.

WOD:

For Time:

1000M Row Buy-In

Then…

27-21-15-9:

Thrusters (75/55)

Pull Ups

Push Ups

Hang Power Cleans (75/55)

Time cap: 24 Min

Video courtesy of CrossFit Forest.

Keep a consistent, yet quick pace on the row (aim for 4 min) and then with the lighter weight, try to either go unbroken on the barbell sets or big chunks.

Scaling Options:

Bar weight -> 65/46 -> as needed (ELITE: 95/65 or 115/80)

Pull Ups -> Banded Strict Pull Ups -> Toenail Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Push up -> off bench (ELITE: HSPUs)

Cool Down:

Scorpion Stretch – 1 Min Per side

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of militarybyowner.com

The Combat PT Tent will be closed in observance of the AETC Family Day

See you guys tomorrow!

Pic courtesy of namewishes.com

Happy New Year!  The Combat PT Tent will be closed 1-2 Jan

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

Pic courtesy of dreamstime.com

Time for our last workout of 2023!!!

WOD:

“Good-bye 2023!” WOD

For Time:

(Jan) 31 Thrusters (95/65)

(Feb) 28 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

Video courtesy of Peak Form Health Center.

As we say goodbye to 2023, 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.

Scaling Options:

Bar weight -> as needed

Toe2Bar -> Kipping Knee Raise -> V-ups

Run -> 325M Row

Up/Downs -> do w/knees on ground

Dubs -> 93 Single Unders

Box height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Leg Bleeds – 2 Min

Warmup:

2X:

10 Cal Row

10 Iron Cross

5 Back roll2V-Sit

10 Scorpions

2 Wall Walks

:30 Handstand Hold

WOD:

5 Rounds For Time:

20/16 Cal Row

15 Deadlifts (225/155)

10 Handstand Push Ups

Video courtesy of Austin Malleolo.

The goal in the Deadlifts is to finish each set with only two breaks per set, meaning 5-5-5.  In round 1, you may feel like you can go unbroken, but I would caution against it, as you will need the back to still be in good shape in the later rounds

Scaling Options:

Bar weight -> 45-50% of Deadlift 1RM (ELITE: 275/195)

HSPUs -> Pike push ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Iron Cross – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

6 Min AMRAP:

1 Shuttle run (25′ down, 25′ back)

10 alternating lunges

3 Cobra to hip snap

5 empty bar shoulder presses

10 mountain climbers

5 empty barbell thrusters (can add weight as desired)

5 jumps to a pull-up bar

then…

On Rig: 5 scap pull ups, 5 kip swings, 3 jumping pull ups

WOD:

CrossFit Open 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups*
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

*Add 5 Burpee Pull-Ups after each round

Immediately following 23.2A …

23.2B:

5 Minutes to Establish:

1-Rep-Max Thruster (from the floor)

Video courtesy of The CrossFit Games.

With the 2024 Open not that far away, we’ll be seeing some re-takes on some of the Opens from the past.  This week, we do a little 2-parter from this last year with 23.2 parts A and B. Steady-state on the shuttle runs and burpee pull ups, then give it all you got for the 1RM Thruster!!!

Scaling Options:

Burpee Pull Up -> Burpee (establish the same measurements for height above pull up bar as the RX’d standard, but instead of a pull up, just need to jump and have both hands touch the bar at the same time)

Cool Down:

Couch Stretch – 1 Min per side

Doorway Stretch – 1 Min Per side

Pic courtesy of The Old Farmer’s Almanac. Happy Boxing Day!

The Combat PT Tent will be closed today in observance of the AETC Family Day.