400M med ball run (pass ball back and forth every 100M)
Stand 10-15’ from partner and perform:
10 med ball chest passes
10 med ball side tosses
10 granny shots
10 wall ball shots
Pic courtesy of CrossFit Eglin. Oooohhhh, YEAH!!! Partner WOD!
WOD:
For Time With A Partner:
150 KB Swings (55/35)
1 Mile Run
150 KB Goblet Squats (55/35)
– Run at the same time with your partner
Split KB Swing and Goblet Squats any way you want.
Must finish all KB Swings before run.
Video courtesy of CrossFit HQ.
Looking for some good even work/rest ratio today in the KB Swings and the Goblet Squats between you and your partner. The run, you can motivate each other to keep a good pace to make it through. If you don’t have a partner, look below for a solo version.
On rig: Perform 5 reps of: Scap pull ups, kip swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)
Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
3@65%
3@70%
2@75%
Sets start every 4 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda.
Second time hitting our Snatch complex for this cycle. %s increase, so time per set will increase as well. Each time you hit this complex, make that first snatch as perfect as possible, return the bar to the hang, load up the hips and really use that hip extension to move that bar up so you are able to drop under FAST. Once you stand up with the bar, keep stable as you perform that last OHS.
WOD:
For Time*:
1000M Row
200 Double Unders
Break up any way you want
*Starting at 0:00 and every 2 Min – 200M run
Time Cap: 16 Min
Video courtesy of Train FTW.
Think of this like those old “choose your own adventure” books. The way you break up the reps as distance in the double unders and row are totally up to you, as long as you complete all work within the time cap. But, don’t forget about the kicker! Every 2 min, you will hit a 200M run. This will basically give you about a minute of work time to chip away at those dubs and rowing. Feel like changing your strategy now? My suggestion: break the loads up into 4. Aim to knock out a forth of that load when you come in from the run. If you don’t finish before the next run, that’s okay. Pick up where you left off when you come in from the next run. Then once you finish that fourth of the load, move on to the other movement and get that fourth done. Keep that going until all work is done….or come up with your own plan. What will work best for you?…
Barbell Warmup:With an empty bar, and in Snatch Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Muscle Snatch, Behind the Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin
WOD:
In 4 Min, complete:
6 Power Snatches (115/80)
8 Box Jumps (24″/20″)
10 Toe2Bar
Max Reps: Bar Facing Burpees
*Rest one minute
Repeat for total of 5 Rounds
Score = Total Bar Facing Burpees
Video courtesy of Train FTW.
While the popular thought might be to try and sprint through the “Buy-in” each round of the power snatch, box jumps, and Toe2Bar so you have more time for bar-facing burpees, I would argue, moving smooth through those movements rather than sprint them will not only get you through them faster than you think it would, but will also allow you to have a little extra gas in the tank once you get to the bar facing burpees. Don’t run out of gas too quickly!!
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), 3 Chest2Bar Pull ups (or harder ring rows)
S/S/S:
Close-Grip Bench Press
5X5
Increase weight each set
Video courtesy of Juggernaut Training Systems.
For our pushing movement this cycle, we’re going t focus on the Close-grip Bench Press. Looking to get some good work o the shoulders and tricep strength! Technique Points to remember: 1. Move your grip in 2-3” from your competition grip. 2. Focus on tucking your elbows more and touching the bar lower on your chest to maintain bar over wrist over elbow stacked position.
WOD:
For Time:
50/35 Cals, Echo Bike
40 Deficit Push Ups (Hands on 45# Plates)
30 Chest2Bar Pull Ups
20 Handstand Push Ups
10 Cal Ski Erg
Video courtesy of Train FTW. Quick demo of the deficit Push Ups on plates.
Today we’re looking to tackle a mini-chipper. As with any other chipper, the goal is to chip away at the work rather than try to make it a big sprint. Steady pace to start, and pick up the pace towards the end!
Scaling Options:
No bike -> 65/45 Cal Row
Deficit push ups -> Hand-rel push ups
C2B pull ups -> Chin-above pull ups -> Buddha Pull Ups -> ring rows
HSPUs -> Pike push ups off a box -> pike push ups off the floor -> high kneel DB press
Cool Down:
Doorway Stretch – 1 Min per side
Elevated Prayer Stretch – 2 Min
Video courtesy of ChrioSport Specialists of Dallas
8 Cobra2Downward Dog (pedal calves 5 times ea in DWD)
:30 jump rope
5 med ball squats
5 wall ball shots
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Today’s WOD is to honor one of our own, 56 MDG member MSgt Kayci Gordon. MSgt Gordon has been a bright star in our classes while she has been here, but will be taking off to do even greater things in Kunsan.
WOD:
“Kayci Gordon”
Partner WOD
20 Min AMRAP:
56 Double Unders
7 Deadlifts @ 50-60% of 1RM
8 Wall Balls(20/14)
38 Ab-mat Sit Ups
Split reps as needed, one partner working at a time
So, the movements today are some of her favorites. As far as the numbers: 56 for the 56th MDG, 7 for E-7, 8 for Kayci’s soon-to-be new home in the 8th FW at Kunsan, and 38 for her going to the 38th parallel to help continue to keep us safe from N. Korea. And today is a partner WOD as none of us make it through these AF careers alone. Always got our Wingmen’s back! Safe travels Kayci, from your Joint Strike fam!!!!
Scaling Options:
Double Unders -> 100 Single Unders
Bar weight -> 35-45% of Deadlift 1RM
MB weight -> 14/10 -> as needed
Sit ups -> feet anchored
If no partner, split reps, an try to go equal work/rest
Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Hang Clean + Jerk
3@60%
3@65%
2@70%
Sets start every 3 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda.
Our Clean & Jerk complex for this cycle will help dial in the power of the hip extension. Each rep of the complex will consist of a Clean (preferably squat), followed by a hang clean (preferably squat), and one Jerk (preferably split). With the times per set, these will turn more into an EMOM more than anything. Still, plenty of time to get the reps in.
WOD:
3 Rounds for Time:
500M Row
100′ Bear Crawl
15 Burpee to 6” target
Time Cap: 16 Min
Video courtesy of OPEX Fitness. Quick demo for the Burpee to 6″ target.
Today’s WOD will push the cardio threshold just enough to be on the border of uncomfortable. If you feel the breathing get harder as you go along, good. Means you are pushing correctly. Stick with it!
Single-arm KB upside down OH carry** 30’ down, switch arm, 30’ back
5/5 Single leg KB RDL
5 Scap pull ups
*and** – see videos below, courtesy of Functional Bodybuilding
WOD:
24 Min EMOM:
Min 1 – 50′ Single DB OH Carry (switch hands at 25’) (50/35)
Min 2 – 10 Alt DB Snatch (50/35)
Min 3 – 5 Weighted Strict Pull Ups*
Min 4 – 15 Plate Sit Ups (25/15)
*Increase weight ea set
Video courtesy of Train FTW. Quick demos of the DB OH Carry and the plate sit up.
This week will begin with a little longer EMOM. Our goal is movement efficiency in some not-so common movements. The work/rest ratio will be roughly :30/:30. On the weighted pull ups, look to either hold a plate/KB/DB between the feet or in a belt.
Scaling Options:
DB weight -> 35/25 -> as needed (Elite – 70/50)
Plate weight -> 15/10 -> as needed (Elite – GHD sit ups)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom
S/S/S:
Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our squat for this cycle is the tried-and-true Back Squat!!! If there was one movement I would tell someone to make sure they got stronger in, it would hands-down be the Back Squat. Keep your core tight throughout the reps, and make sure you get the crease of the hips below your knees before coming back up.
WOD:
For Time:
5 Cal Ski Erg
200M Run
10 Cal Ski Erg
200M Run
15 Cal Ski Erg
200M Run
10 Cal Ski Erg
200M Run
5 Cal Ski Erg
Time Cap: 15 Min
Small up-and-down the mountain chipper for the ski erg with quick 200M sprints in between. This one is very doable in the tice limit, but you need to keep moving!!
Videos courtesy of The Nationals and Rogue Fitness, respectively. Quick demos on the DB box step overs and the KB Snatch. Little bit of a longer EMOM today to get some proficiency on some moves we don’t see that often. With the KB Snatch, do all 6 on one arm before switching arms. On the box step overs, hold the DB any way you want, and you only need to get on and over the box. No need to lock out the legs at the top.
Scaling Options:
KB weight -> 35/25 -> as needed
Toe2Bar -> Alt Single Leg Toe2Bar -> kipping knee raise -> strict knee raise
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls
S/S/S:
Clean Pull
5X5
Increase weight ea set
Videos courtesy of Catalyst Athletics.
Our pulling movement this cycle will help us with our Clean & Jerks. We’re working Clean Pulls!!! What we are looking for is setting up each rep like you’re about to hit a heavy clean. So, butt down, chest up. Stay patient with the pull off the floor, as you get past the knee, start picking up the pace, then when the bar hits mid-thing, EXPLODE to triple extension. The better we get in these, the more weight you’ll successfully get off the ground and, in the air, to catch in a clean.
WOD:
4 Rounds For Time:
20/14 Calorie Bike
12 Handstand Push-ups
60′ Plate OH Walking Lunge (45/25)
Would suggest keeping the bike speed a little lower than a sprint, so you have some gas in the tank when you get to the wall for the HSPUs. Don’t rush the lunges either. Keep the arms locked out, core tight as you move from lunge to lunge.
Scaling Options:
HS Push Ups -> Pike Push Ups off box -> Pike Push up off floor -> high kneel DB press
Joint Strike CrossFit 