Pick courtesy Google Play.
With the Combat PT Tent closed today, we’ll continue with our at-home Holiday WOD tradition done to some of the classic Christmas movies. This year, enjoy all the hi-jinks of the Griswold’s Family Christmas while you get a little active recovery in!
2 Sets:
10 in-place Lunge
10 Kickers per leg
10 Squat2Stand
10 Thoracic High Fives
Grab light KB, box, and empty barbell
8 Cal Row or Bike
10 KB deadlifts
5 B Russian swings
5 Am KB Swings
8 Box step ups
10 Iron cross
5 cobra to down dog
5 cobra to hip snap
5 box jumps
On rig – Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise
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, Behind-The-Neck 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
Pic courtesy of CrossFit HQ. With the gym being closed on Christmas, we figured today was the perfect day to hit our “12-Days of Christmas” WOD.
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 (SDHP); 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps. Don’t rush the early rounds as you don’t even hit the halfway mark until midway through the round of 8 or 9.
MERRY CHRISTMAS!!!
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)
T2B -> hanging knee raise
Box height -> 20/16
Plate weight -> 35/15 -> as needed
200M jog
Walking Kicks 30’
Walking lunge w/twist 30’
Bear crawl 30’
Side lunge 30’
2 Wall Walks
10 Huggers
10 Over & Backs
2 Wall Walks + :30 HS Hold
2X :30 kneeling wrist stretch
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack
Increase weight ea set
Video courtesy of Catalyst Athletics. Final time hitting our Front Squat for this cycle before we re-test our 5X5 in the New Year. For today, we’re looking for a heavy set of 5, followed by a heavier set of 4, then a heavier set of three, then an even heavier double, and finishing off with the heaviest single you are able to do for today. If that happens to be a new 1RM, cool! If not, as long as you are able to successfully get the rep as safe as possible, then it was a good day.
Score = Total HSPUs
Video courtesy of CrossFit HQ.
The goal should be to give yourself at least a minute per round for the HSPUs. If you know you can’t finish a 400M in 2 min or less, scale your run today.
Scaling Options:
Run -> Scale to distance you can finish in 2 min or less -> 500M Row
HSPUs -> Pike Push ups off box -> Pike Push up off the floor -> High kneel DB press
10 Box step ups
10 Spider-Man lunge w/twist
10 KB deadlifts
10 Kickers per leg
10 Alt toe touch
5 KB Russian Swings
10 Iron Cross
8 Single DB deadlift per side
8 Single DB Hang Snatch
Videos courtesy of NCFit, The Nationals, and ZOAR Fitness, respectively. Quick demos of tyhe Alternating DB Snatch and two single-DB Box Step overs.
Nothing better on a Wednesday than moving weight! That’s all today is about, taking a load and moving it through space. On the DB step-overs, if you are comfortable going sideways over the box, have at it. In the KB Swings, keep a slight bend in your arm until the KB is right at the top or right at the bottom of the move. And for the Alt DB Snatch, make sure both heads of the DB touch the ground every rep, and keep your free hand off your leg. Make that core work to keep you stable.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE:70/50)
Box height -> 20/16
KB weight -> 35/25 (ELITE: 70/55)
Video courtesy of Train FTW.
1:00 Row
Spider-Man Lunge 30’
Heel2Toe 30’
1:00 Bike
Inchworm 30’
Duck Walk 30’
1:00 Ski Erg
10 Huggers
Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from below knee
%s Based off 25Oct 1RM
Video courtesy of Collin Meeves.
Last time hitting our Clean Complex this cycle before our Oly 1RM re-test at the beginning of the year. The reps stay the same as last time, but the %s go up. Therefore, take advantage of the 5 min per set to make sure the reps are done as best as you can.
Time Cap – 20 Min
Video courtesy of WOD Prep.
Best way to keep this WOD from becoming a lung-blower? Consistent speed on the row, bike and ski erg, and steady rhythm on the dubs. Also, to clarify, the dubs are done after each set of a movement. Meaning it will go: 21 Cal Row, 35 Dubs, 21 Cal Bike, 35 Dubs, 21 Cal Ski Erg, 35 Dubs, 15 Cal Row, 35 Dubs, etc…
Scaling Options:
Dubs -> 70 Single Unders (ELITE: 75 Dubs)
SCHEDULING NOTE: The Combat PT Tent will be closed next Monday and Tuesday (Dec 25-26) for Christmas and the AETC Family Day.
200M jog
10 Bow2Bends
10 Alt Toe Touch
10 Squat2Stand
10 Pushup2Downward Dog
10 Alt V-Ups
10 empty-bar Good mornings
200M jog
Pics courtesy of Facebook.
On 23Dec2022, Joint Strike lost one of our own. Kim Roberts was a smiling face in the mornings at the Combat PT Tent. Always in a good mood and always ready to do work. Kim will be missed. (Bottom pic was from some of the Joint Strike crew doing a climb in honor of Kim) Today’s WOD is in her honor. Her birthday was 30Dec (so we used the 12 and 30, and 23 and 22 for the day and year of her passing. Her favorite movement was deadlifts and also loved core work, so this will be her final gift to all of us. Rest easy, Kim
Scaling Options:
Bar weight -> 40% of 1RM -> as needed
Weighted sit ups -> 15/10 -> as needed
Hand-release push-ups -> off knees
Run -> 500M Row
Spider-Man Lunge 30’
Inchworm 30’
Side lunge 30’ and back
Heel2Toe 30’
L-arm OH DB walk 30’
R-arm OH DB walk 30’
8 Alt DB Snatch
Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk
Increase weight ea set
Video courtesy of Catalyst Athletics.
The goal today is start with a heavy set of five, then a heavy set of 4, then a heavy triple, then a heavy double, and ending with a heavy single. If that happens to be a new 1RM, cool! If not, make it heavy for the day.
Score = Total HSPUs
Videos courtesy of CrossFit HQ.The goal with today’s WOD is to work on cleaning up our technique on Pull ups and Handstand Push ups with a small time constraint. If the technique is cleaned up and we move better, the reps get done quicker, and we don’t expend too much energy.
Scaling Options:
Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar)
HSPUs -> Pike push ups off box -> high kneel DB press (ELITE: Deficit HSPUs)
Video courtesy of The Ready State
:30 Ski Erg
5/5 1-arm KB deadlifts
5/5 1-arm Russian Swings
30’ L-arm OH KB walk
30’ OH R-arm KB walk
10 Air Squats
5 Goblet Squats
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Video courtesy of Rogue Fitness.
rest 1 minute,
Score = Total Rounds + any leftover reps
Try to make it a point to PUNCH the KB once it goes higher than eye-level. This way you reduce the chance of it slamming into your forearm (who has time for that kind of bruising?)
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
10 Cal Row
10 Cherry Pickers
10 Alternating Toe Touch
10 Iron Cross
10 Hollow Rocks
:30 line hops
10 Scorpions
5 Back Roll to V-Sit
5 Cobra to Hip Snap
Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), then move legs to sumo stand and hands about thumbs just touching and perform 5 reps of: sumo deadlift, sumo deadlift with hip extension at the top, high pull from top of hang, sumo deadlift high pull
Increase weight ea set
Video courtesy of Rogue Fitness.
The goal of today is pushing that muscular endurance a little more on our deficit deadlifts Although these sets are higher reps, still use a weight where the last rep of each set will push the limits of keeping good form.
15 Min Time Cap
Videos courtesy of CrossFit HQ and Priority Strength, respectively.
There is likely to be an increase in heart rate going from one movement to the next in this WOD. That said, try to keep a fast, but not sprint pace on the row. This way you aren’t overly winded when coming into the Sumo Deadlift high Pulls. Once done, in the early rounds, go more for a steady pace on the lateral bar hops (both feet leave the ground and hit the ground at the same time for the rep to be RX’d) , and save the sprint for the last few rounds.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Lateral bar hops -> lateral bar hops over an empty bar
8 Box step ups
Butt kickers 30’ and back
High knees 30’ and back
Side Shuffle 30’ and back
5 Tuck Jumps
Spider-Man lunge 30’
Heel2Toe 30’
10 Calf stretch in down dog
5 Box Jumps
Then…
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
Video courtesy of WODPrep.
Get some good ankle/calf stretching in prior to this WOD as the combo of running and box jumps is sure to give those areas a beating today. Find a steady rhythm with the jumps, especially in the higher-rep rounds. While bounding down from each rep and springing into the next would be faster, going to box jump and a step down would not only keep the heart rate from going sky-high, but is also less taxing on the Achilles tendon area.
Scaling Options:
Run -> 250M row for every 200M run (ELITE: run with vest)
T2B -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups
Box height -> 20/16 -> as needed (ELITE:30/24)
Joint Strike CrossFit 