Warmup:

10 Box Step ups

8 Push up to Downward Dog

10 Alt Toe Touch in Down Dog

5 Cobra to hip snap

5 box jump overs

8 V-Ups

3 Wall Walks

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

WOD:

Every 3 Min for 30 Min:

5 Handstand Push-Ups

7 Burpee Box Jump Overs (24″/20″)

9 Toe2Bars

Score = Total work time

Video courtesy of Mayhem Athlete.

The goal of today’s WOD is, each round becomes like an over-inflated Tabata set.  Instead of 20 sec work/10 sec rest, it becomes more of a 2-min work/1-min rest.  That said, you need to move with a purpose from movement to movement, but be careful not to overly sprint to have more rest time.  Constant sprinting could mean you won’t be able to recover enough between rounds.  Rather, aim for steady, fluid movements.

Scaling Options:

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

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

Toe2Bar -> Kipping knee raise -> V-Ups

Cool Down:

Banded Bully stretch – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Warmup:

1:00 Echo bike (EZ pace)

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike (med)

5 Single Arm KB swings per side

8 Alt Hang KB Snatch

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

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Bulgarian Split Squat (per leg)

Spend 5 min doing Pistol practice – see video, courtesy of Squat University

S/S/S:

Bulgarian Split Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Bulgarian Split Squat this cycle.  The sets drop to 3, so aim to go heavier this week than the 5X5 week!

WOD:

3 Rounds

4 Min AMRAP:

Reps 2-4-6-8-etc…

Alternating Pistols

Alt Hang KB Snatch (55/35)

Cal on Echo Bike

-1 Min Rest Between Rounds

Start back at 2 reps per movement at the start of each AMRAP

Videos courtesy of OPEX Fitness.

Today we get an ascending triplet that goes from high-skill movement, to complex weight movement, to grunt work. Stay smooth through the pistols and Snatches, and aim to keep your Echo Bike cadence in the 55-65 range. Can you make it into the round of 14 in the 4 minutes?

Scaling Options:

Pistols -> Banded pistols -> pistol to low box -> pistol off box (24/20) – see videos below, courtesy of Invictus Fitness, Girls Gone Strong, and Bulldog Gear, respectively

KB weight -> 35/25

Cool Down:

Couch Stretch – 1 Min per side

Sumo stance forward fold – 1 min

Warmup:

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

10 Scap Pull ups

5 tuck jumps

6 Box Jumps

10 Hollow Rocks

10 Iron Cross

10 Beat Swings

10 Kip Swings

Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

3@65%

3@70%

2@75%

Sets start every 4 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Second time hitting our Clean & Jerk complex for this cycle.  Again, each rep of this complex will consist of a Power Clean (catching the bar above parallel) and a Front Squat (going from legs locked out to hip crease below the knee, back to lockout), and a Split Jerk (driving ourselves under the bar as fast as possible).  Like we said last week, the goal is more efficiency in each piece, and putting them back together at the end when we re-test our Oly 1RM at the end of the cycle.

WOD:

Complete as Many Reps as Possible in 2 minutes for each exercise.

Take 90 seconds rest between one exercise to the next.

Ab-mat Sit-ups

Devil’s Press (50/35)

Box Jumps (24″/20″)

Thruster (95/65)

Pullups

Score each section separately

Video courtesy of OPEX Athletics.

Think of this as 5 mini WODs, with only one movement per WOD.  The goal is to get as many reps as you can within two minutes.  Now, that does not mean you need to go unbroken the whole time.  The smart move would be, once you start feeling fatigue, stop, shake out the body, and re-attack the movement!

Scaling Options:

Ab-mat sit ups -> feet anchored (ELITE: GHD)

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

Box height -> 24/20 -> as needed

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

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

Cool Down:

Pigeon pose on box – 1 Min per side

Cobra pose – 2 Min

Pic courtesy of Small Business Trends.

The Combat PT Tent will be closed in observance of Labor Day.

See you Tuesday!

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

Warmup:

200M Jog

10 Kickers per leg

10 Squat2Stands

10 Thoracic High fives

10 Spider-Man Lunge w/twist

10 Pushup 2 Downward Dog

10 Alt Toe Touch in Downward Dog

Barbell Warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk, put bar down, shake out, then perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Our pulling motion this cycle will focus on the Sumo Deadlift.  This will help get that full posterior chain even stronger!

WOD:

“2 Minute Defense”

5 Rounds For Time:

1 Power Clean (135/95)

3 Hang Squat Cleans

2 Jerks

Sprint 200 feet

After the five rounds, rest two minutes.

Repeat.

Score = Total Time (including 2 min rest)

Time Cap – 15 Min

Video courtesy of CrossFit HQ.

This “Two Minute Defense” benchmark workout has two five-round parts – including barbell movements and sprinting – separated by a 2-minute rest.  This WOD was a Main Site original from 2007.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Sprint -> 6/5 Cal Row

Cool Down:

Sumo stance forward fold – 2 Min

Video courtesy of OPEX Fitness

Leg bleeds – 2 min

Warmup:

1:00 Echo Bike

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike

8 Box step ups

5 box jumps

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

Kettlebell warm-up: With a light KB, perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

WOD:

For Time:

50/35 Cal Echo Bike Buy-In

Then…

50-40-30-20-10: Am KB Swings (55/35)

10-20-30-40-50: Box Jump Overs (24″/20″)

Then…

50/35 Cal Echo Bike Cash-Out

Video courtesy of CrossFit Inguz.

Look to have a good burn in the legs today!  A fun KB Swing, Box Jump Over WOD in between two longer Echo Bike pieces!

Scaling Options:

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

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

Cool Down:

Pigeon Pose on Box – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

:30 jump rope

10 Cobra2Downward Dog

5 Cobra to Hip Snap

:30 jump rope

10 Twisting Push Ups

:30 jump rope

On rig: On the rig, perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell Warmup: With an empty barbell, and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Power Snatch + OHS

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Flemming.

Our Snatch variation for this cycle is taking in back to some basics and separating into a Power Snatch and an Overhead Squat.  This will make you really focus on a violent hip extension to get the bar higher for a catch in the Power Position.  Then, by keeping the OHS separate, you can focus on keeping tension through the body during the move.

WOD:

13 Min AMRAP:

52 Double Unders

13 Line facing Burpees

52 Double Unders

13 Hand Release Push ups

52 Double Unders

13 Pull Ups

Video courtesy of Mayhem Athlete.

Lots of jumping today!  Steady rhythm in each movement will be the key today!

Scaling Options:

Dubs -> 104 Single Unders (ELITE: 100 Dubs)

Pull ups -> Banded Strict pull ups, Buddha Pull* Ups, Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

8 Box Step ups

8 Inchworm push ups

5 one arm DB deadlifts per side

5 one arm DB hang snatch per side

10 Hollow rocks

6 alt one-arm Devils Press

WOD:

6 Rounds For Time:

15 Shoulder to OH (95/65)

15 Dual DB Front Rack Box Step Ups (35/25)

15 Weighted Sit Ups (45/25 Plate)

*At start and EMOM Perform 3 Devil’s Press (35/25)

35 Min Cap

Video courtesy of Chad Kackert.

The goal with today is try to get as close to unbroken as possible in the minute of time you have to work in between your sets of Devil’s Press. IF not, work until about 5 seconds before the end of the minute so you can jump right into the Devil’s Press quickly, allowing you to get back to the reps in the WOD faster.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Box height -> 20/16 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Plate weight -> 25/15 -> as needed

Cool Down:

Cobra Pose – 2 Min

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Warmup:

200M Jog

10 Kickers per leg

10 Squat2Stands

10 Thoracic High fives

10 Spider-Man Lunge w/twist

10 Pushup 2 Downward Dog

10 V-Ups

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Barbell Warmup:With an empty barbell, complete 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squats, Push Press, Thruster, hang power clean, Power Snatch, OHS.  After that, grab a medium weight KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

WOD:

Pic courtesy of WOD Well.This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country. The Rep Scheme represents the ages of the 13 service members killed in action.  The Combat PT Tent will hold this event from 0600-0900

“Kabul 13”

For Time:

20 Deadlifts (75/55)

23 Hang Power Cleans (75/55)

31 Front Squats (75/55 )

23 Push Presses (75/55 )

22 Box Jump Overs (24/20”)

20 Butterfly Sit-Ups

20 Reverse Step Lunges

20 Pull-Ups

23 Goblet Squats (55/35 )

25 American Kettlebell Swings (55/35 )

22 Power Snatches (75/55 )

20 Overhead Squats (75/55 )

22 Thrusters (75/55)

Perform 13 Burpees after each movement.

This WOD can be done solo or with a partner, partitioning the movements any way you want (just must finish one movement’s reps before moving on), except the burpees.  The burpees are done together.

Scaling Options:

Bar weight -> 65/45 -> as needed

Box height -> 20/16 -> as needed

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

KB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle hold – 1 Min per side

Pigeon Pose on Box – 1 Min per side

Hamstring Stretch on box – 1 Min per side

Video courtesy of Tampa Strength