Pic courtesy of Redit.
Hope everyone had a great Thanksgiving. While the Combat Pt Tent is closed in observation of the AETC Family Day, here’s a little WOD you can hit at the house (courtesy of navyseals.com) ..
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Pic courtesy of UNC School of Medicine. On behalf of all of us at Joint Strike CrossFit, hope you have a wonderful Thanksgiving.
Grab box, light KB, and med ball
200M run w/med ball
10 KB deadlifts
10 KB Russian Swings
10 med ball squats
5 wall ball shots
10 Samson Lunges – see video below, courtesy of Infinit Fitness NZ
Rig warmup: On rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows, Knee2Elbows or Kipping knee raise
Pic courtesy of CrossFit Earned
Today’s WOD comes courtesy of CrossFit DTR. This will help make sure your body is ready for all the good food tomorrow!! Find a good pace for each section, and try to limit your rest to transition from one piece to the next.
Scaling Options:
Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows
Push Ups -> off bench
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Dubs -> 60 Single Unders
KB weight -> 35/25-
Med ball -> 14/10
Box height -> 20/16
K2E -> Kipping Knee raise-> laying knee raise
Video courtesy of Train FTW
200M jog
Inchworm 30’
Walking lunge w/twist 30’
Heel2Toe 30’
Side lunge 30’
10 Huggers
10 Over & Backs
2X :30 kneeling wrist stretch
1:00 Echo Bike
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.
Second time hitting our Front Squat this cycle. Again, working on core stability and high elbows so we have a sturdy shelf for the bar to rest and no lean in our torso. Working sets drop to 3, so aim to go heavier per set than you did on the 5X5 week.
-rest 1 Min
Score = Total Cals on Echo Bike
Video courtesy of Breakaway Fitness and Performance.
Today is guaranteed to be a lung and leg burner!!! Would suggest a quick, but not sprint pace on the run, followed by steady, constant movement on the lunges, allowing you to get a good pace going on the Echo Bike. Look to keep that cadence number in the 60-70 range.
Scaling Options:
Run -> 500M row
Programming UPDATE: The Combat PT Tent will be running “Trojan” today. Please grab a partner and do this one if you come in and knock out today’s Clean work afterwards
200M jog
10 Soldier Kicks
10 Spider-Man lunges
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)
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
SCHEDULE NOTE: The Combat PT Tent will be closed on Thursday and Friday this week, BUT, we will post an at-home WOD for Friday
8 Box step ups
10 Spider-Man lunge w/twist
10 Kickers per leg
10 Alt toe touch
10 Iron Cross
10 Scorpion Stretch
8 Box Step ups
8 Dual DB deadlift
8 DB push press
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 knee
%s Based off 25Oct 1RM
Video courtesy of Collin Meeves.
Second time hitting our new Clean Complex this cycle. To recap, one rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean. As stated before, you’ll have three distinct hip extensions in this complex. First one helps reinforce keeping the arms straight until the pull is done, the second gets you used to fast elbows to catch the bar, and the third you’ll look to DROP fast into the bottom of the squat to receive the bar.
Videos courtesy of Pure Gym and CrossFit Federal Hill, respectively.
Best way to maintain a good pace on both movements will be only resting when transitioning from one movement to the next. Can you make it to the round of 20 Devil’s Press or beyond?
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE:70/50)
Box height -> 20/16 -> as needed
1:00 Echo Bike
Spider-Man Lunge 30’
Inchworm 30’
10 Bent Over Huggers
1:00 Ski Erg
10 Scorpions
:30 Downward Dog
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.
Second chance to hit the Split Jerk this cycle. Really focus on driving yourself UNDER the bar rather than pressing the bar UP.
Score = Slowest Round
Video courtesy of Dark Horse Rowing.
Today you have a choice. Go all-out on both the bike and ski erg to get done with each round as fast as possible so you get more rest time, or find a fast pace you can maintain without dying towards the end on both. In option one, the first round may be one heck of a score, but if you blew all your energy too soon, you may see a BIG drop in time in the later rounds, and remember, your score is your slowest round. In option 2, you may not hit a land-speed record, but the pace will likely not drop too much from one round to the next. What do you choose?
Scaling Options:
Echo Bike -> 25/20 Cal Row
Video courtesy of The Ready State
3Xs through:
200M jog
5 Single Arm Ring Rows ea
10 Reverse lunge w/twist
5 Cobra to Down Dog
3 Cobra to Hip Snap
:10 Active Hang on rig
Then…
On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row
Athlete chooses weight. Can move up every set or stay the same.
*1 rep= push up + row left arm + push up + row right arm
Video courtesy of Functional Bodybuilding.
Taking a little time to work some push/pull prior to the WOD. As stated above, one rep = 1 push up + row left arm, 1 push up + row right arm. During the rows, keep your hips as square as possible (don’t let the body twist).
Videos courtesy of OPEX Athletics.
Best advice I can give is find a steady pace in the burpee to kipping pull ups. There is no real way to sprint through these, but the smoother your transition from one piece to the next, the less energy you’ll waste.
Scaling Options:
Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up (beyond reach) -> Burpee to Jumping Pull Up (bar even w/middle of forearm) (ELITE: Bar Muscle Ups)
Second video courtesy of Movement Link
KB weight -> 35/25 -> as needed (ELITE: 70/55)
200M jog
10 Cherry Pickers
10 Alternating Toe Touch in Down Dog
10 Iron Cross
10 Hollow Rocks
10 Scorpions
5 Back Roll to V-Sit
Barbell Warmup: With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), press, push press
Increase weight ea set
Video courtesy of Rogue Fitness.
Second time hitting our deficit deadlifts this cycle. With the sets dropping to just 3, the goal is go with heavier weight per set than you did on the 5X5 week. Maybe start set 1 around the weight you did set 3 or 4 last time.
-18 Min Cap-
Video courtesy of Misfit Athletics.
On the Dual KB Push Press, really focus on keeping the shoulder stacked right over the hips and when you dip, push the knees out.
Scaling Options:
Run -> 28/20 Cal Echo Bike
Sit ups -> feet anchored (ELITE: GHD Sit Ups)
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Video courtesy of ChiroSport Specialists of Dallas.
:30 jump rope
10 Bow 2 Bends
10 Side Lunges
10 Alt Toe Touch
:30 jump rope
10 Kneeling Thoracic Rotation
10 Thread the needle
10 Pushup2Downward Dog
:30 Jump Rope
:30 wrist stretch
Super Squat Hip Sequence -See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang Power Clean, Front Squat, Hang Squat Clean, deadlifts, press, push press, push jerk. Put bar down, add weight do 1 set of 1 Power Clean, 1 Squat Clean, 1 Jerk. Rest :30-1:00, add weight, repeat. Do this until you are at your weight for the WOD
Forgot to mention last week, congrats to Pat Vellner and Laura Horvath for winning the Men’s and Women’s Individual divisions of the 2023 Rogue Invitational. So, in honor of that…
Video courtesy of Rogue Fitness.
The Invitational finished off with a highly motivated barbell and jump rope WOD, with the barbell movements increasing in complexity as the WOD went along. And, as you can see from the video, due to weather, moving it inside gave it kind of an old-school throw-down feel. Find a steady pace on your dubs and if you want to go touch & go on the barbell, cool, but be mindful of your grip as you get deeper in this WOD. Turning to fast singes as this goes along may be the way to go.
Scaling Options:
Dubs -> 50 Single Unders
Bar weight -> 50% of Clean & Jerk 1RM (ELITE: 225/155)
Joint Strike CrossFit 