Warmup:

10 Cals Ski Erg

50 Single Unders

5 DB sumo deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

5 Dual DB Russian Swings

5 Dual DB Push Press

3 Devil’s Press

20 double unders or 3 attempts

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, sumo stance good mornings, sumo stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Our pull this cycle will be the Sumo Deadlift.  We’re looking to create some good strength throughout the posterior chain and add some hip flexibility in as well.  Big things in your setup: brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.

WOD:

3 Rounds:

100′ Dual DB Front Rack Lunge (50/35)

50 Double Unders

25 Devil’s Press (50/35)

20/15 Cal Ski Erg

16 Min Time Cap

Video courtesy of CrossFit HQ.

Setting up your equipment properly will help unneeded extra walking from part to part in the WOD today. To set up for this WOD, mark off either a 25’ or 50’ section on the gym floor.  IF it is 25’, you’ll lunge down and back twice per round.  If it is 50’, you’ll do one down and back per round.  Keep the core tight and elbows in front of the DBs.

Scaling Options:

DB weight -> 35/25 -> as needed

Double Unders -> 100 Single Unders

Ski erg -> resistance band ski erg 2 reps + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Iron Cross Hold – 1 min per side

Calf Stretch on Rig – 1 Min per side

Warmup:

Jog 30’ and back X4

High knees 30’ and back

Butt kickers 30’ and back

Side lunge 30’ and back

Inchworm to cobra 30’

20 sec hollow hold

5 Cobra to hip snap

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

WOD:

For Time:

Cash-In – 800M Run

then…

27–21–15–9:

Cal Bike

Burpee to Plate (25#)

AB-Mat Sit Ups

then…

Cash Out – 800m Run                                                                 

Time Cap – 35 Min

Video courtesy of Functional Bodybuilding.

Today’s WOD is all about grinding through.  There is a good amount of work to do, so don’t try coming out of the gates on fire.  Find a good pace, maybe right around you 1 Mile run pace when hitting this first 80-0M run.  When it comes to the other movements, same thing, steady pace.  On the Burpee to plate, this little extra piece just helps ensure full lockout of the hips and knees in the burpee.  Make sure when you are on top of the plate, only come off once knees and hips are locked out.

Scaling Options:

Run -> 1000M row

Burpees -> no push up/no jump burpees

Ab mat sit ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2 Min

Warmup:

500M Row

8 Box step ups

10 Squat2Stands

10 Thoracic High Fives

10 Spider-Man Lunge

10 Kneeling Lat Stretch

10 Over & Backs

3 Wall Walks w/10 sec hold in Handstand

On rig: Perform 5 reps of: scap pull ups, kip swing, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

This cycle’s Clean & Jerk complex will focus on explosiveness in the Power Clean, control in the Front Squat, and a good SNAP to our Split Jerk.  Take a quick second between the Power Clean and Front Squat, as well as between the Front Squat and Split Jerk, to set up properly before going into the next move.  Make sure you put yourself in the correct position to hit the lift successfully.

WOD:

AMRAP 15:

15 Pull Ups

10 Box Jumps (24″/20″)

5 Wall Walks

Video courtesy of CrossFit HQ. Best strategy for this WOD would be steady pace on the pull ups and box jumps so you’re not out of breath when going for the wall walks.  With those wall walks, keep the core tight as you move up the wall. Goal should be finishing with the nose right at the wall or as close as possible.  Also, don’t just let the body drop down.  Walk back down the wall in control.

Scaling Options:

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

Box height -> 20/16 -> as needed

Wall walks -> as high as you can get on wall -> 8 Plank Shoulder taps per arm = 1 rep

Cool Down:

Kneeling Lat Stretch Hold – 1 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Pic courtesy of ClearanceJobs.com

The Combat PT Tent will be closed Monday, 5Sept in observance of Labor Day.

See you all on Tuesday!!!

Pic courtesy of Office Holidays.

In observance of the AETC Family Day, no WOD is scheduled.  If you make it in to the Combat PT Tent (holiday hours today), make up any WOD you missed last week, or make today a mobility day for yourself.

Warmup:

8 Cals Ski Erg

10 PVC Pass thrus

10 PVC around the worlds

10 PVC OHS

10 Over & backs

10 Squat2Stands

10 Thoracic High Fives

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

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat this cycle is focused on making you more comfortable at the bottom catch position for a Squat Snatch.  Getting stronger and more efficient in the Overhead Squat will not only help you stabilize your catch position in the Snatch, by reinforcing a secure Overhead position, this will translate over into the shoulders having more strength in the end range of any OH pressing motion.

WOD:

Tabata Cardio:

20 seconds work/10 seconds Rest x 4 Min – Rower

Rest 1 Min

20 seconds work/10 seconds Rest x 4 Min – Echo Bike

Rest 1 Min

20 seconds work/10 seconds Rest x 4 Min – Ski erg

Do all for Cals

Score = Total Cals

Video courtesy of Invictus Fitness.

Sure, on paper, working for 20 seconds at a time seems easy.  But after a few rounds, you’ll understand why Tabata WODs are so effective.  You will push your limits in these movements!

Cool Down:

Banded OH stretch – 2 min per side

Couch Stretch – 2 Min per side

Warmup:

Bear crawl 30’ and back

Seal walk* 30’ and back

Walking lunge 30’ and back

Side lunge 30’ and back

Inchworm 30’

10 Twisting pushups

10 Scorpions

10 Kneeling lat stretch

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. This cycle, our pressing movement will be the Floor Press.  The Floor Press is a great movement is the gym you are in does not have that many benches (like our Combat PT Tent) but has a good number of Squat Racks or floor space.  The uniqueness of the Floor Press is also it makes you stay far away from trying to bounce the bar at the bottom.  You need to have full tension on the bar at all times! Look to find a starting weight where the last rep is pretty challenging.  Then look to increase the weight each round where the last round, the 5^th rep is a real struggle.

WOD:

16 Min AMRAP:

50′ Dual KB Front Rack Walking Lunge (53/35)

21 Push Press (115/80)

12 Pull Ups

Video courtesy of Train FTW.  One word for today’s WOD – Grind!  Just know for the next 16 Minutes you are going to continually push yourself to keep moving.  Once you have that mindset, you’ll crush this one! Although the optimum thing would be to go unbroken on every movement, I would maybe think of a very quick break halfway through every movement.  This may help delay the onset of fatigue

Scaling Options:

KB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> as needed

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

Cool Down:

Doorway Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

Grab light KB and rope

200M jog

50 Single Unders

5 KB deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

10 KB Russian swings

20 double unders or 3 attempts

Barbell warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/elbow pull, high hang power clean, hang power clean

WOD:

5 Rounds of:

In 4 Min, complete

100M sprint

5 Hang Power Cleans (135/95)

10 Wall Balls (20/14)

15 Am. KB Swings (53/35)

Max Reps – Double Unders

-2 Min Rest Between Rounds

Score = Total Double Unders

Video courtesy of Train FTW.

So, you should get roughly a minute to minute and a half each round for dubs.  That said, you need to move fast through the “buy-in” movements without it being a full-blown sprint (I mean, what is the point of finishing the buy-in in 90 seconds if you aren’t able to breath well enough to do dubs until the 3:30 mark).  And yes, this is one of the days where there is no scale for the dubs.  For those who are still working on dubs, you will get some good practice time in and maybe even hit your first double under!

Scaling Options:

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

MB weight -> 14/10 -> as needed

KB weight -> 35/25 -> as needed

Double Unders – No scale

Cool Down:

Calf Stretch on Rig – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

Grab 15/10# plate

2 Rounds:

10 Plate Ground2Overhead

10 Plate around the worlds

10 Plate Squats

10 Plate OH lunge

Then…

30-sec cobra hold

5 Cobra to Hip Snap

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar

Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Our new Strength Cycle begins with our new Snatch Complex.  This complex will give us a chance to work your first and second pull for the Snatch, dial in the Power Snatch, and get a little extra OHS work.  1 rep of the Complex consists on a Snatch Pull, followed by a Power Snatch, and finished with an OHS.  Between the Snatch Pull and Power Snatch, make sure to let the bar come to a complete stop on the ground, allowing you to re-set your hips for the Power Snatch.  Once the Power Snatch is complete, stand all the way up with the bar locked out overhead, and complete one OHS.

WOD:

For Time:

60 Toes-to-Bars*

* Starting at 0:00, perform 8 burpees at the start of each minute

– Time Cap = 10:00

Video courtesy of Breazeal Gymnastics. Be as efficient as you can on the burpees to allow as much time as possible per minute to get in your Toe2Bars.  With the time cap of 10 minutes, the goal is to get big sized chunks done every time your bands are on the pull up bar. So, this will bring an interesting choice in your approach to the reps.  Do you go for quick sets with fewer reps or try to go for one long set?…decsions, decisions…

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar* -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Video courtesy of FitKAFAlar

Cool Down:

Cobra pose – 2 Min

Scorpion Pose – 1 Min per side

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.  Grab KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

Pic courtesy of the 56th FSS. 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 run this event from 0600-0900 today.

WOD:

“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 (53/35 )

25 American Kettlebell Swings (53/35 )

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